I would like to take a minute to welcome all of you visiting this a 2019 cross country runners for TRMS. First and foremost, I cannot wait to see what this season has in store for us! Secondly, be sure you have turned in all your required forms. You can grab those in the front office or find them here (https://www.usd231.com/o/trail-ridge/page/participation-and-required-forms) on the left of the screen. Be sure you have filled them out completely and all signature are on there!
If you are visiting this for an idea for summer running, here are some ideas to get you into shape (if you know Cali George-Pheiffer, most of these came from her). I would recommend starting out with a majority of base days (maybe for 2 straight weeks). After that you can sprinkle in ACDC once a week. Once you feel you are in shape then start doing a base day once or twice a week and add in two other types of workout and something like ACDC. If you can't get to a track, just use the block for it, jog one block, sprint one block, etc. If you aren't comfortable or are unsure of adding in other types of workouts then stick with base workouts.
Base Workout:
Distance runner need to have a solid base, which mean they need to be able to
run without stopping for a designated amount of time or mileage comfortably.
Base days need to be in cooperated at least twice a week.
Beginners: 15-20 minutes
Intermediate: 25 minutes
Advanced: 30-40 minutes
Base runs should be done at a comfortable pace that allows you to run for the
full-designated time but is still challenging.
Finish base run with 4X100 meter sprints.
Negative Split Workout:
Teaches runner how to control their speed and run the second half of the race
faster.
400 X (4-8) depending on level
Each rep gets a few seconds faster (90sec, 89, 87, 85, 82, 80, 71)
Cool down (400-800 meters) advanced runners can do a mile cool down slowly. I also talked to the kids about doing this with a jog. Maybe jog out for 10 minutes and try to get back to the starting point faster than 10 minutes.
Ladder Workout:
Combines speed and endurance as well as breaking up boredom.
Can use a track or mapped out course or sidewalk.
100 meters, 200 meters, 300 meters, 400 meters, 800 meters, 400 meters, 300
meters, 200 meters, 100 meters.
For runners that are more advanced or want to challenge themselves have an
additional 800 at the end.
Build-ups Workout:
Teaches runner to increase speed and change gears when tired.
Measure out approximately 300 meters or use the track.
Each hundred meters the runner will shift his or her speed to the next gear, by
the last 100 meters each runner should reach 90% effort.
(5-10) Sets
ACDC Workout:
Teaches runner active recovery.
Use the track or mapped out course.
Jog the curves and sprint the straightaways. If done on a course place markers
to indicate pace change.
(4-8 laps)
Tempo run: Start with a 5 minute easy jog, then pick up the pace for 10 minutes, followed by an easy 5 minute cool down. As you get in better shape feel free to increase the time in the middle where you run at a faster pace.
