Neuqua Valley Men's Cross Country

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Training…..the big picture (scroll down for 2009 summer workouts)

Phase 1: May 25th – July 5th (6 weeks). Emphasis is on base building. We will be doing a lot of easy running with quality strides mixed in to stay sharp. We will engage in one long run per week and start with lactate threshold runs of 4-8 miles and do repeat 1200m’s with very little rest during the interval. We will also begin our strength training with long hills.

Phase 2: July 6th – August 15th (6 weeks). Emphasis is on developing the mechanics and ability to run efficiently at a faster pace without the stress of intervals – running economy/improving mechanics. We will continue hills and will run short repetitions at slightly faster than mile race pace with a lot of rest between the reps. We will also increase our mileage during this phase. The traditional long wood loop workout and cruise intervals will continue.

Phase 3: August 16th – September 27th (6 weeks). Emphasis is on building our ability to use oxygen efficiently - aerobic capacity (VO2). Our traditional 1200m workout will begin to change form with fewer repetitions, a faster pace, and a longer interval between reps. Hill workouts will continue. Fartleks and racing become part of our training. We will run in the a.m. 3x a week to maintain good mileage – Mondays, Thursdays, and Fridays. Sleep is critical during this stage!! We will participate in races but we may also engage in a light fartlek workout after a race to insure we meet our training goals. We will shift our long runs to Sundays but they will be slower (no pick-up at the end) and will count as recovery days. We will also have some fun time trials on the track for the younger guys.

Phase 4: September 27th – November 7^th (6 weeks). Emphasis is on getting sharp to run our best. We continue to run intervals but they will become faster with a little more rest. Our primary focus will be with threshold running so we can recover more for the races. A couple time trials to boost our VO2 max to its highest (two mile and mile) will also occur on each Monday.

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Neuqua Valley Men’s Cross Country – 2009 Season

The workouts below are written for EXPERIENCED runners. If you are just beginning, please do about half of the prescribed mileage and adjust the pace accordingly. Experienced freshmen should do about 2/3 of the mileage, while experienced sophomores should do about 80% of the mileage.

Week #1 – Phase One (Base Building)

Monday, May 25^th

8 miles @ 7:30 pace; 1 mile barefoot running on the grass @ 8:30 pace (9)

Tuesday, May 26th

5 miles @ 7:30 pace on grass/trails; 8 x 100m strides (5.5)

Wednesday, May 27th

8 miles @ 7:30 pace; 1 mile barefoot running on the grass @ 8:30 pace (9)

Thursday, May 28th

5 miles @ 7:30 pace on grass/trails; 8 x 100m strides (5.5)

Friday, May 29th

5 miles @ 7:30 pace; 1 mile barefoot running on the grass @ 8:30 pace (6)

Saturday, May 30th

10 miles @ 7:30 pace with 15 min pick up at the end (10)

Sunday, May 31st

5 miles @ 7:30 pace on the grass/trails (5)

Total Mileage for Week #1 – 50 miles

Week #2 – Phase One (Base Building)

Monday, June 1st

8 miles @ 7:30 pace; 1 mile barefoot running on the grass @ 8:30 pace (9)

Tuesday, June 2nd

5 miles @ 7:30 pace on grass/trails; 8 x 100m strides (5.5)

Wednesday, June 3rd

8 miles @ 7:30 pace; 1 mile barefoot running on the grass @ 8:30 pace (9)

Thursday, June 4th -

5 miles @ 7:30 pace on grass/trails; 8 x 100m strides (5.5)

Friday, June 5th

5 miles @ 7:30 pace; 1 mile barefoot running on the grass @ 8:30 pace (6)

Saturday, June 6th

10 miles @ 7:30 pace with 15 min pick up at the end (10)

Sunday, June 7th

5 miles @ 7:30 pace on the grass/trails (5)

Total Mileage for Week #2 – 50 miles

Week #3 – Phase One (Base Building)

Monday, June 8th

a.m. 4 miles @ 7:30 pace

p.m. – 4 miles @ 7:30 pace; 1 mile barefoot running on the grass @ 8:30 pace (9)

Tuesday, June 9th

a.m. 6 miles @ 7:30 pace on grass/trails; 8 x 100m strides

p.m. 5 miles @ 7:30 pace on grass/trails (11.5)

Wednesday, June 10th

a.m. – 4 miles @ 7:30 pace on the grass/trails; 1.5 miles barefoot running at 8:30 pace

p.m. Yoga (5.5)

Thursday, June 11th

a.m. 6 miles @ 7:30 pace; 8 x 100m strides

p.m. 5 miles @ 7:30 pace on grass/trails (11.5)

Friday, June 12th

a.m. - 4 miles @ 7:30 pace; 1.5 miles barefoot running on the grass @ 8:30 pace (5.5)

Saturday, June 13th

a.m. 11 miles @ 7:30 pace on grass/trails with a 15 min pick up at the end (11)

Sunday, June 14th

6 miles @ 7:30 pace on the grass/trails (6)

Total Mileage for Week #3 – 60 miles