| LANGLEY XC SUMMER TRAINING KEY & NOTES |
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| Summer Training Goals: |
| 1. All runners are injury free when the season starts Monday, August 4th. |
| 2. All runners build a mileage base to prepare for difficult, in-season workouts. |
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| Running Experience: |
| Level 1: Freshmen / First Year Runners |
| Level 2: Sophomores / Second Year Runners |
| Level 3: Returning Upperclassmen |
| Other important factors include history of injuries and track experience |
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| Summer Calendar Terms: |
| A – Aerobic pace / effort. A continuous run that can be maintained anywhere from 20 minutes to 60 minutes. This is what we would describe as conversation pace. You aren’t walking but you should not feel completely winded from this pace. Aerobic effort will comprise the majority of summer/early season workouts. |
| Cross-train (X-train) – Do something other than running to get out of the monotony of summer miles. This can include swimming, biking, hiking, playing basketball, etc. |
| OYO – On your own. It’s better to run with a teammate! (Summer training runs begin Monday, July 7th.) |
| H – Hills. Try to find some hills you can incorporate into your aerobic runs. |
| Hill Sprints - Incorporate 8-10 sec hill sprints throughout run or at the end of run. |
| FF – Fast finish. End an aerobic run with a 1-2 minute increase in pace with 800-1600m left. |
| Progression – Begin run at aerobic effort and gradually increase pace with each mile / loop. |
| Pick-Ups/Fartlek – Run a hard pace (“pick it up”) for a set interval of time, followed by an easier period. |
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| The Little Things: |
| 1. Hydrate, hydrate, hydrate – It’s only getting hotter from here so be sure to drink water before and after (maybe even during) runs. |
| 2. Nutrition - Consume protein after runs and do not skip meals. |
| 3. Warm-up & Stretching – Begin each run with plyometrics and dynamic stretching to ensure you are loose before beginning. Spend time stretching after each run to aid recovery |
| 4. Hip Drills / Core Workouts – Alternate days of doing hip exercises and core exercises to help build core strength and hip stability / mobility. This will go a long way in preventing injuries during the long cross country season. |
| 5. Posterior Chain Exercises / Circuit Workouts – Incorporate at least two days a week of doing lifting or circuit work to challenge yourself in different ways and help build strength (ie. Squats, push-ups, burpees, free weights, etc.) |
