Greetings Spartan Runners!
The captains will not be at the track tomorrow but you should still attempt to get a run in. Their first day with you will be on Tuesday, June 23rd. For tomorrow, you may want to contact a friend from the team to run with. Just because the coaches are not with you for the next few weeks does not mean you shouldn't be training. You would be at as serious disadvantage if you were to wait until the 9th of July to begin your training. So, keep coming to the blog to check on the workouts.
What you can expect every Sunday evening is a Week-At-A-Glance chart of what you should be running in terms of distance as well as the occasional core exercises and warm-up/cool down.
Newcomers
There are 5 recognized groups during the season: Varsity Boys, JV Boys, Varsity Girls, FS Boys, and JV Girls
During the summer, there will be 3 levels of runs according to distance and effort (you will see this in the chart.) Historically, the Varsity girls and FS boys have been doing similar type of workouts during the year. However, in the summer, the JV Boys will join up with that group to form the middle level. The lower level is for the newcomers usually made up of first-time girls. Of course, there will always be exceptions. If you feel you can "hang" with a higher level, then you should give it a try.
Summer training is really about building a foundation. We will not do too much in terms of intensity or run too fast--at least, not in the first 6 weeks of training. In the month of August, the distance will increase as well as your pace--the pace will pick up automatically due to the simple fact that you will be in better shape.
Keep Track Of Your Mileage
The coaches would like to see everyone keep a journal/log of their mileage. If you notice, I have put a widget in the bottom right sidebar of this blog. I plan to keep it updated with my distances on a daily basis. You should too! I'm doing this over at MapMyRun. Please check it out and begin doing this right away. Others have started theirs at Flotrack--also a good one.
The Distance for the Week: 30 miles (24 and 18)
The first amount is for the highest level--i.e. varsity boys. The other two are as described above. These numbers reflect mileage goals for a 12-week summer of 500, 400 and 300 miles respectively.
Daily Totals: Again three numbers equal three levels.
M=4.5, 3.5, 2.5
T=3, 2.5, 2
W=7.5, 6, 4.5
Th=3, 2.5, 2
F=4.5, 3.5, 2.5
Sa=7.5, 6, 4.5
To help you understand the daily amounts above, a few things must be explained: 1. we have an easy, medium, and hard day based on distance amounts. 2. You will never have two hard days in a row. Because we don't run on Sundays (as a team anyway), the hard days will either be followed by an easy day or a day of complete rest. The emphasis is on REST. Then you will follow that with a build-up day of a medium distance run. Effort wise will always be at comfort level. Your goal is to run easy enough so that you can do the entire run without stopping.
Again, this first week of training's mileages above is a percentage of a 500-mile goal (400 and 300) over a 12-week plan. We had several varsity boys do the highest distance last summer. I believe we can get more than 10 of you to do it this summer. I would also hope some of our returning girls attempt this as well. As long as you are not out there racing, this goal is very achievable.
Try to keep your runs as flat as possible this first week. Tomorrow night check back here to get details on a map for Tuesday's run.
Please email me if you have any questions.
Good luck and "Happy Trails"!
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