© 2015 Cromwell Cross Country

Summer Running

Although summer running is not mandatory to compete in cross country, it is the essential ingredient to reach your full potential in the fall. Below you will see a plan. Choose the right plan for you based on your level.

The key is not to load up on a ton of miles early; but rather be consistent.  If you have not been running, start with a short run which you know well and will finish. Then, start your summer training from that point. Make sure that you run with a watch and don’t forget to log your runs! Knowing your runs well will help you gage your growth as a runner. Whenever you run, remind yourself to focus on your form and stay relaxed.


We strongly encourage you to use the drills listed below to reinforce good running habits and more importantly prevent injuries. Each drill should be done at the end of each workout. The length should be about half the width of a soccer field. Drills should be slow and relaxed, allowing you to concentrate on every movement.


Finally, make yourself available to your teammates. Meet somewhere in order to run and have fun with it as much as possible! Athletes that train with a partner or group are many times more successful than those that tackle their training alone. We want to wish everyone a great summer, and are excited to hear how your training is going throughout the summer.

Day

Weeks 1-2

Weeks 3-4

Weeks 5-8

Weeks 8-12

1

15 min. Run out and then walk back


+Drills and Core work

35 min. Run out and then walk 10 min.


+Drills and Core work

45 min. Run out and then walk 10 min.


+Drills and Core work

60 min. Run out and then walk 10 min.


+Drills and Core work

2

15 min. Run out and then walk back


+Drills and Core work

25 min. Run out and then walk 10 min.


+Drills and Core work

35 min. Run out and then walk 10 min.


+Drills and Core work

45 min. Run out and then walk 10 min.


+Drills and Core work

3

15 min. Run out and then walk back


+Drills and Core work

25 min. Run out and then walk 10 min.


+Drills and Core work

35 min. Run out and then walk 10 min.


+Drills and Core work

45 min. Run out and then walk 10 min.


+Drills and Core work

4

15 min. Run out and then walk back


+Drills and Core work

25 min. Run out and then walk 10 min.


+Drills and Core work

35 min. Run out and then walk 10 min.


+Drills and Core work

45 min. Run out and then walk 10 min.


+Drills and Core work

5

10 minute warm up and cool down


6x400


At 1:55 pace


With 1 minute rest


+Drills and Core work

10 minute warm up and cool down


6x400


At 1:50 pace


With 1 minute rest


+Drills and Core work

10 minute warm up and cool down


6x400


At 1:45 pace


With 1 minute rest


+Drills and Core work

10 minute warm up and cool down


8x400


At 1:45 pace


With 1 minute rest


+Drills and Core work

6

15 min. Run out and then walk back


+Drills and Core work

35 min. Run out and then walk 10 min.


+Drills and Core work

45 min. Run out and then walk 10 min.


+Drills and Core work

60 min. Run out and then walk 10 min.


+Drills and Core work

7

Rest

Rest

Rest

Rest

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Weeks 1-5

Speed Work

Day 1

Long  9-11 miles

Workout for this period is 3 x 1200 with exactly 2 minute shuffle jog rest (no standing)



Goal is 5K pace


            

*To be done with a 1.5 mile warm up and 1.5 mile cool down.


Day 2

Med. 6 miles

Day 3

Med. 8 miles

Day 4

Speed (See speed workout →)

Day 5

Short 4 miles, then 4 x 100m strides on grass

Day 6

Med. x2 Run (Run Twice for a total that equals 9 miles)

Total Miles Per Week:

35 minimum

Day 7

Rest




Weeks 6-10

Speed Work

Day 1

Long  10-12 miles

Workout for this period is 5 x 1200 with exactly 2 minute shuffle jog rest (no standing)



Goal is 5K pace


            

*To be done with a 1.5 mile warm up and 1.5 mile cool down.


Day 2

Med. 6 miles

Day 3

Med. 8 miles

Day 4

Speed (See speed workout →)

Day 5

Short 4 miles, then 4 x 100m strides on grass

Day 6

Med. x2 Run (Run Twice for a total that equals 10 miles)

Total Miles Per Week:

40 minimum

Day 7

Rest




Weeks 11-13

Speed Work

Day 1

Long  11-13 miles

Workout for this period is 7 x 1200 with exactly 2 minute shuffle jog rest (no standing)



Goal is 5K pace


            

*To be done with a 1.5 mile warm up and 1.5 mile cool down.


Day 2

Med. 6 miles

Day 3

Med. 8 miles

Day 4

Speed (See speed workout →)

Day 5

Short 4 miles, then 4 x 100m strides on grass

Day 6

Med. x2 Run (Run Twice for a total that equals 10 miles)

Total Miles Per Week:

45 minimum

Day 7

Rest





Follow the core work below:


·Drink at least 2.75-3.5 liters of water a day

·Do yoga Mon-Fri (seriously)

·8 minute abs or core circuit Mon-Fri

·8 minute arms Mon-Fri


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Beginner Plan

Advanced Plan