Floresville Tiger and Jaguar Cross Country Winter Training 2014

Floresville Tiger and Jaguar Cross Country Winter Training 2014

Weekly training is designed around running for mileage or time with some moderate faster work thrown in towards the end of the summer training cycle. Speed will come, but not without the right conditioning base. The majority of your workouts should take an hour or less. Don’t be lazy!!!! You can work in 60 minutes to train your body for Track and XC. Remember, that in the winter the sun sets a lot earlier, so be smart and do your runs early in the evenings so you are not caught in the dark. I encourage each of you to find local 5K’s and do a couple just for fun. Run with a friend when you can, it’s more motivating and you are less likely to skip a workout.

Key Dates: XC is a year round sport and my goal is to continue to grow and improve the conditioning and talents of the team. The plan is to meet up this winter and do one team workout a week. These are not mandatory, but I encourage you all to come to as many of the practices as you can. The days we do not meet you are still expected to get in a run. Running is not something you do during the season, or just when coach is there watching, but something you do for yourself to make yourself better.** There will be no practices the week of Thanksgiving break and no practices during finals week and no practices Christmas break.**

meet at 6:30am at the track

Each one of you is expected to follow this program to the best of your ability. If you cannot perform an exercise for whatever reason we will find an alternative exercise for you. If you ever have any problems, questions, or injuries that require alternative workouts, feel free to contact me at 254-493-7584 or email at . Be sure to keep your TEAM APP up to date.

RUNNING LOG: I have included a running log this year at the back of this packet. This is for you to track your daily and monthly

mileage.

Winter Cross Country Workout

“Success isn't how far you got, but the distance you traveled from where you started.” –Pre-

Definitions: Listed in the Pace Chart at the back of this packet are your training paces based on 2 mi/5K times. To obtain training paces, you need to have recently run a competitive 5K or 2 mile race/time trial (race a 5K or plan on timing a 2 or 5k distance run). It is important to do your workouts as close to pace as possible, neither coming in too far under or over pace.

Paces: (Search for your 5k or 2 mile time in the pace chart to determine your training paces)

C: Continuous Run ( builds endurance/fitness-majority of summer is in this zone)
ET: Extensive Tempo (builds endurance and pace)
IT: Intensive Tempo( improves fitness and pace)
S: Strides (find 100yd flat stretch, build up speed every 2-yd until all out sprinting the last 20 yd. Work on good form while running strides hard)

Warmup: 400m jog, dynamic warmup drills, cross leg swings, front to back leg swings (Do every day prior to work out, especially on speed days)

Cooldown: 800m jog, static stretch (Do every day after speed workouts)

Core: Should be done at least 3 days a week

X-train: Bike, Elliptical,etc.

G: Girls workout B: Boys workout min: minutes mi: mile

Week 1 (11/3-11/8)

Monday- G:20min C-run, B:30min C-run

Tuesday-G:25min C-run, B:25min C-run

Wednesday-G:30min C-run 4 strides, B:30in C-run, 4 strides

Thursday-G:25min C-run, B: 25min C-run

Friday-X train 45min

Saturday-G:35min C-run, B:35min C-run

Sunday-Rest

Week 2 (11/10-11/15)

Monday-G: 30min C-run, 6 strides, B:30min C-run, 6 strides

Tuesday-G: 30min C-run, B:30min C-run

Wednesday-G&B: 5min run

Thursday-G:25min C-run, B: 25min C-run

Friday-X train 45min

Saturday- G:30min C-run, B:40min C-run

Sunday-Rest

Week 3 (11/17-11/22)

Monday-G: 30min C-run 6 strides, B: 35min C-run, 6 strides

Tuesday-G: 30minC-run, B: 35min C-run

Wednesday-G&B Find a 100m-150m hill. Run uphill hard for 10 seconds, recovery jog back down (x3), Run uphill hard for 15 seconds, recovery jog back down (x2), Run uphill hard for 20 seconds, recovery jog back down (x2), Run uphill hard for 25 seconds, recovery jog back down (x2). Cooldown jog 10 minutes.

Thursday-G:25min C-run, B:25min C-run

Friday-X-train 45min

Saturday-G: 40min C-run, B: 45min C-run

Sunday- Rest

Week 4 (11/24-11/29)

Monday- G:35 minC-run, 6 strides B: 40 min C-run, 6 strides

Tuesday- G: 30min C-run, B: 35min C-run

Wednesday-(1-3-2) Run hard for 1 minute (90% effort), Run at normal pace 3 minutes(80% effort), easy run 2 minutes (70% effort). (conversation example: for 1 minute you should be unable to talk, for 3 minutes talking should be uncomfortable, for 2 minutes you should be able to hold a conversation while running). G: Repeat 3 times ET-run, B: Repeat 4 times ET-run

Thursday- G:30min C-run, B:30min C-run

Friday-X-train 45min (Circuit Training 2)

Saturday- G: 45 min C-run, B: 50min C-run

Sunday- Rest

Week 5 (12/1-12/6)

Monday-- G:35 minC-run, 6 strides B: 40 min C-run, 6 strides

Tuesday- G: 35minC-run, B: 35minC-run

Wednesday- G&B Find a 100m-150m hill. Run uphill hard for 10 seconds, recovery jog back down (x3), Run uphill hard for 15 seconds, recovery jog back down (x2), Run uphill hard for 20 seconds, recovery jog back down (x2), Run uphill hard for 25 seconds, recovery jog back down (x2). Cooldown jog 10 minutes.

Thursday- G:30min C-run, B:30min C-run

Friday-X-train 45 min

Saturday- G: 50 minC-run, B:55minC-run

Sunday- Rest

Week 6 (12/8-12/13)

Monday- G: 30min C-run, 6 strides B: 30min C-run, 6 strides

Tuesday-G: 35minC-run, B: 40minC-run

Wednesday-G&B2x6 minute at tempo pace, with a 5 min easy jog in between. Jog into it 5 min, recovery 5 min.

Thursday- G: 30min C-run, B: 30min C-run

Friday- C-run X-train 45min

Saturday- G: 55 min C-run, B: 60min C-run

Sunday-Rest

Week 7 (12/15-12/20)

Monday- G: 35 min C-run, 8 strides B: 40 min C-run, 8 strides

Tuesday- G: 30 min C-run, B: 30 min C-run

Wednesday- G&B: G: 3 miles, last mile @ tempo pace ET-run; B: 4 miles, last mile @ tempo pace ET-run

Thursday-G: 35 min C-run, B: 40 min C-run

Friday- X-train 45 min

Saturday- G: 60 minC-run, B: 65 minC-run

Sunday- Rest

Week 8 (12/22-12/27)

Monday- G: 35 min C-run, 8 strides B: 40 min C-run, 8 strides

Tuesday-G: 35 minC-run, B: 40 minC-run

Wednesday- G:2x1 mile@ tempo pace/ 5min jog rest between IT-run, B: 3x1mile@tempo pace/ 5min jog rest between IT-run

Thursday- G: 35 min C-run, B: 40 min C-run

Friday- X-train 45 min

Saturday- G: 60minC-run, B: 65min c-run

Week 9 (12/29-1/3)

Monday- G: 40 min C-run, B: 40min C-run, 8 strides

Tuesday-G: 30 min C-run, B: 30 min C-run

Wednesday- Hills (100-150m hill) Hard run up hill, focusing on using your arms and core to pull you up, recover jog to bottom of hill, rest 1 minute. G: repeat 8 times, B: repeat 10 times. Start this workout with a 10min run and end it with a 10-15minute run.

Thursday- Friday- X-train 45min

Friday- X-train 45 min

Saturday- G:65min c-run, B: 70min c-run

1/5-1/10

Monday- G: 40 min C-run, B: 40min C-run, 8 strides

Tuesday-G: 35 min C-run, B: 35 min C-run

Wednesday- G&B: 2 mile tempo. 6 minute W/U jog. 10 minute C/D jog

Thursday- Friday- X-train 45min

Friday- X-train 45 min

Saturday- G:70min c-run, B: 75min c-run

1/12-1/17

Monday- G: 45 min C-run, B: 45min C-run, 8 strides

Tuesday-G: 35 min C-run, B: 35 min C-run (Circuit Training 1)

Wednesday- (1-3-2) Run hard for 1 minute (90% effort), Run at normal pace 3 minutes(80% effort), easy run 2 minutes (70% effort). (conversation example: for 1 minute you should be unable to talk, for 3 minutes talking should be uncomfortable, for 2 minutes you should be able to hold a conversation while running). G: Repeat 4 times ET-run, B: Repeat 5 times ET-run

Thursday- Friday- X-train 45min

Friday- X-train 45 min

Saturday- G:70min c-run, B: 75min c-run

1/19-1/24

Monday- G: 40 min C-run, B: 40min C-run, 8 strides

Tuesday-G: 35 min C-run, B: 35 min C-run

Wednesday- G: 2 mile tempo run, B: 3 mile tempo run

Thursday- Friday- X-train 45min

Friday- X-train 45 min

Saturday- G:70min c-run, B: 75min c-run

WinterRunning Log

Base Building Mileage Chart

Your log is for tracking your mileage each day. You might not always know your distance or pace exactly, but guesstimate as close as you can. In the comment section list how you felt as far as completing the workouts and how your body is responding to them.

Week: ______