Saint Agnes Cross Country 2017
Saint Agnes Cross Country 2017 Thank you for your interest in Cross Country- we look forward to a great season! Below is some helpful information: Registration: Please complete the registration process as soon as possible. Registration materials can be found on the registration page of the athletics website. http://aggieathletics.org/hq/registration/ Parents- please come to sports registration night -6:30 on August 8th. Apparel orders should be open soon: we will post the site when it is ready. Communication: All information about meets will be on the athletics web page, but if you have any questions, please don’t hesitate to email. The season and practice: We are in the Tri-Metro conference, and race distance for both boys and girls is 5K (3.1 miles). Regular season begins August 14th - we will have 3 practices the first week, Monday, Tuesday, Thursday from 3:00-4:30, then we will move to full week practices after that. When school begins, practice will be from 3:30-5:00. Most practices will be run from school, and we will run either to Como Lake or to Summit Avenue for our workouts. How to prepare: Logging miles is the best way to prepare yourself for a successful season. This can be starting small for new runners, or it can be continuing mileage for more experienced runners. See the sample workouts at the end of this letter… -If you are new to running, now is the time to start! Go out and get some miles in, and vary your workouts with some cross training (biking or swimming are great!) to prevent injuries.
-If you are an experienced runner, make sure you are keeping steady mileage during the week, and working speed in at least once a week. Also, make sure to get one long run in a week. So get out and go for a run, and know that all are welcome! You should begin slow and steady with your running, and you should be stretching every day to prevent injury. If you are new to running, plan to work to a baseline of 20 miles/week. If you are not yet at this base, begin at 15 miles for the first two weeks of training, then build up. If this is the base you are already at, plan on building to 35-40 miles by the end of the summer. You workouts should be varied. You should have one longer run per week, and at least one day off per week. Make sure to vary your terrain, and try to work in some hills. Also: Get plenty of sleep, and support your running with a strong and healthy diet- plenty of whole grains, lean proteins, and fruits and vegetables! Drink water throughout the day, and plan on having a water bottle with you all day at school. Gear needed for the season:
A good pair of running shoes- this is very important! A specialty running store, like Run-n-Fun, will help you find the right pair, and they offer a 20% discount to school team runners. Also, consider investing in racing spikes. Light short-sleeved running shirt and running shorts or tights.
Workouts In preparation for the season, you may want some guidance in terms of possible workouts or runs. The following are examples of workout plans, but it is very important that you create your own based on your personal running performance. If you are brand new to running, stay on the low side of the listed distances. If you are experienced, and you’d like to add more to your workout, add a two mile run in the early morning- two runs a day is a great way to add mileage.
Monday: 3-5 mile easy run with 8-10 x 80 meter strides Tuesday: Run on grass. 20-minute warm up, 8-10 x 45 seconds at goal XC race pace with 1:30 recovery jog and 20-minute cool down Wednesday: Off day or 3-5 miles easy Thursday: 20-minute warm up, 8-12 x 15-20-second uphill sprints, 20-minute cool down
Friday: 3-4 mile easy run Saturday: Long aerobic run, 5-7 miles at easy pace Sunday: Rest1
Monday: 3 mile easy run Tuesday: 3 mile run, fartlek (unstructured speed variations) Wednesday: 2 miles tempo run (comfortably hard pace) on varied terrain Thursday: 4 miles steady pace Friday: 3 miles steady run, find some hills Saturday: 5 miles steady run Sunday: Rest
Or
**You will notice that some speed work and some hills are incorporated into the above plan. Try to do this when you make your own workout!
Helpful Websites: www.aggieathletics.org - Click on Athletic Schedules for maps to meets www.mshsl.org - Click on Saint Agnes under the schools section and then baseball www.trimetro.org - Click on member schools and then Saint Agnes
Please contact me with any questions! Joan Williams Cross Country Coach [email protected]
1
Brian Sabin, “Cross Country Summer Training Guide 2013,” Stack, June 4, 2013, accessed May 30, 2016 http://www.stack.com/a/cross-country-summer-training
-If you are an experienced runner, make sure you are keeping steady mileage during the week, and working speed in at least once a week. Also, make sure to get one long run in a week. So get out and go for a run, and know that all are welcome! You should begin slow and steady with your running, and you should be stretching every day to prevent injury. If you are new to running, plan to work to a baseline of 20 miles/week. If you are not yet at this base, begin at 15 miles for the first two weeks of training, then build up. If this is the base you are already at, plan on building to 35-40 miles by the end of the summer. You workouts should be varied. You should have one longer run per week, and at least one day off per week. Make sure to vary your terrain, and try to work in some hills. Also: Get plenty of sleep, and support your running with a strong and healthy diet- plenty of whole grains, lean proteins, and fruits and vegetables! Drink water throughout the day, and plan on having a water bottle with you all day at school. Gear needed for the season:
A good pair of running shoes- this is very important! A specialty running store, like Run-n-Fun, will help you find the right pair, and they offer a 20% discount to school team runners. Also, consider investing in racing spikes. Light short-sleeved running shirt and running shorts or tights.
Workouts In preparation for the season, you may want some guidance in terms of possible workouts or runs. The following are examples of workout plans, but it is very important that you create your own based on your personal running performance. If you are brand new to running, stay on the low side of the listed distances. If you are experienced, and you’d like to add more to your workout, add a two mile run in the early morning- two runs a day is a great way to add mileage.
Monday: 3-5 mile easy run with 8-10 x 80 meter strides Tuesday: Run on grass. 20-minute warm up, 8-10 x 45 seconds at goal XC race pace with 1:30 recovery jog and 20-minute cool down Wednesday: Off day or 3-5 miles easy Thursday: 20-minute warm up, 8-12 x 15-20-second uphill sprints, 20-minute cool down
Friday: 3-4 mile easy run Saturday: Long aerobic run, 5-7 miles at easy pace Sunday: Rest1
Monday: 3 mile easy run Tuesday: 3 mile run, fartlek (unstructured speed variations) Wednesday: 2 miles tempo run (comfortably hard pace) on varied terrain Thursday: 4 miles steady pace Friday: 3 miles steady run, find some hills Saturday: 5 miles steady run Sunday: Rest
Or
**You will notice that some speed work and some hills are incorporated into the above plan. Try to do this when you make your own workout!
Helpful Websites: www.aggieathletics.org - Click on Athletic Schedules for maps to meets www.mshsl.org - Click on Saint Agnes under the schools section and then baseball www.trimetro.org - Click on member schools and then Saint Agnes
Please contact me with any questions! Joan Williams Cross Country Coach [email protected]
1
Brian Sabin, “Cross Country Summer Training Guide 2013,” Stack, June 4, 2013, accessed May 30, 2016 http://www.stack.com/a/cross-country-summer-training
