MHS Cross Country News

June 11th, 2008-----Summer Training Schedule

Hey guys summer has begun and that means that Aug. 15th will be here before you know it. I know you are saying but summer just started. Well just let me tell you that now is the time to start putting in those mile if you want to be successful in the fall. Here is a sample of a couple of training programs for you. To begin, if you are a new runner you need to start slowly and build up. It does not matter if you run for time or distance. The goal is to keep increasing your time or distance as the summer goes by. Example start by running 30 minutes a day for 6 days a week and add 2 minutes each day. You should take one day a week off each week. If you are running distance then increase 10% and not more than 20% of your weeks distance each week. Summer is a time for base miles. It is not necessary to do repeats or intervals during the summer. Tempo runs should be controlled. At the end of each run your should feel like you could keep running if you wanted to. You will need to scale back your time or mileage the two weeks before the season begins so that you feel rested but ready on the 15th. Make sure you stretch well, do you core work as well as push-ups. Feel free to contact us if you have any questions during the summer. Hope to see you all sometime over the summer at summer runs.

Thank you....Coach Schu and Coach Dubois