SUMMER TRAINING IDEAS

SUMMER TRAINING SCHEDULE
1st Day of practice---- June 11, 2008

Monday-Wednesday-Friday-Meet at Kalispell Junior High at 8:00 a.m. The morning runs will consist of trail running. 
We will return to the junior high no later than 10:00 a.m. Transportation is by car to the trails west of town.  

Tuesday-Thursday-Meet at Legend's Stadium at 8:00 a.m.   

Most of the training we do during the summer consists of base building.  This base
building consists of LSD or long slow distance.  Don't construe this as slow plodding or flower picking pace.   
All runners should run some type of speed workout one day a week.  This could be
in the form of fartlek (speed play) or 400 repeats on the track.  On other days I recommend 
running strides or accelerations after your run. Speed workouts can be done on either Tuesday or Thursday. 

Weight Training
Increasing strength can make a big difference in preventing injury and giving you power, strength and 
increased speed.  Use the high school weight room (morning or evening), Summit, or Kalispell Athletic Club. 
Increased strength can also be gained by running hills.  Most of  the trail running we do includes hills.  THE WEIGHT
ROOM IS OPEN MONDAY-WEDNESDAY-THURSDAY FROM 7:00 A.M. TO 10:00 A.M.
Go to Weight Training for more information.

IMPROVING RUNNING MECHANICS
During the summer months runners can concentrate on improving running mechanics.  The more efficient
runner will be able to run faster and farther.  

Training consists of 4 different factors
....Speed of your run
....Distance of your run
....Frequency or how often you run
....Progression

Obviously we don't expect our newcomers to run as fast, as far, and as often as a senior boy
who has four years of running experience.  What I have done below is establish a rough 
guideline for all runners to follow.  All you need to do is establish where you fit in and begin training.

LSD OR LONG SLOW DISTANCE

			
 

      Experienced Runners

						Speed-6:30 to 8:00 minute pace or conversational pace.

						
Distance-The experienced senior boy should set a goal of running 50-60 miles a week.  The experienced girl could set a goal of 30-50 miles a week.	
						
Frequency-5-6 days a week.  Take  one day of rest.  A day of rest could

							be an easy short run.
						
						

						

						

						
						

						

						
						

						

      
						
Inexperienced Runners

							Speed-Comfortable pace at conversational pace.  Could be 7:30-9:00 minute pace.

							

							Distance-Most newcomers can run 3-4 miles a day without too much trouble.  Try running 15-20 miles a week and see how it goes. 

							Some kids can handle more and some less.

							

							Frequency-run 5-6 days a week. One day run 3 miles and the next run 4 miles.  Alternate long and short days. Take one or two days  off a week.
						

						

						

						

						

			
FARTLEK OR REPEATS
All runners should work on speed all year long.  During the summer we don't recommend a big
dose of speed.  As suggested above, every runner should concentrate on speed one day a week.
On easy days (LSD) finish your workout with some strides or accelerations.  

Fartlek
Run 4 minutes fast and 8 minutes easy;followed by 3 minutes fast and 6 minutes easy;followed by
2 minutes fast and 4 minutes easy;followed by 1 minute fast and 2 minutes easy.  Mix it up any way you
wish but this gives you an idea how to do the workout.  Fast should be race pace.  Easy is slow enough
for recovery.

Repeats
Run 400 repeats near race pace (5K). Give yourself 400 meters of recovery and repeat.  How many repeats
depends on where you are at in your training.  Call me if you have any questions.
 
Strides and Accelerations
Run accelerations 100 meters in length.  Start slow and build speed all the way to the end.
Strides are a little faster than race pace for 100 meters.

PROGRESSION
We recommend that all runners start at low mileage and work up to higher mileage as summer training 
progresses.  Don't increase your workload by more than 10 percent a week.  Keep track of your training
progress in the log book, which each of you should have.  If you don't have a log book contact me.
E-mail me if you have any questions.