Team Check-In:

We will have a FULL TEAM MEETING on June 1st @ 7:00pm for all Athletes.  This will be a quick check-in.  Make sure all runs are posted to Strava by this time.

GOOGLE MEET CODE:  REZZIXCJUNE1

 

Incoming 8th Graders:

FLIER FOR 8th Graders:  CLICK HERE

POWER POINT SLIDE:  CLICK HERE

New Runner Orientation will be on June 8th @ 7:00pm

This is for Parents and Potential New Runners.

Google Meet Code:  REZZIXCORIENTATION

 

Summer Mileage and Clubs:

They officially start June 1st.  SEE BELOW for WEEK 1. 

You need to post to Strava daily!  You can download the app to your phone or you can login via the web.

You can also record your mileage on one of these calendars:

Printable Running Log (PDF)

RUNNING LOG (excel) that you can edit

 

Pre-Summer Running

Upcoming/Week

A

May 4

 B

May 11

 C

May 18

D

May 25
1st year Girls 15 17 17 20
1st year Boys 18 20 20 23
2nd year Girls 20 22 22 25
2nd year Boys 22 25 25 28
3rd year Girls 22 25 25 28
3rd year Boys 25 28 28 30
4th year Girls 25 28 28 30
4th year Boys 30 30 33 35

 

During these first 4 weeks, aka our PRE-SUMMER RUNNING phase, our goal is to build our base mileage.  MEANING, you need to treat this like summer training and start running every day.

 

  • Follow the weekly build-up for the numbers of years that you have been running.
    • Each of these weeks will consist of simply EASY Runs and a LONG RUN.
    • Long Runs need to be 20 – 25% of your weekly mileage.
      • For example: .20 x 25 miles a week = 5 miles for your long run
      • For example: .25 x 25 miles a week = 6.25 miles for your long run
    • Easy Runs will be the remainder of the weekly mileage.
      • For example: If you have a long run of 5 miles, then 25 weekly miles – 5 = 20 miles for easy runs.  Divide this number up over 5 days.  So you would have an average of 4 miles per easy run
      • For example: If you have a long run of 6.25 miles, then 25 weekly miles – 6.25 = 18.75 miles for easy runs.  Divide this number up over 5 days.  So you would have an average of 3.75 miles per easy run
    • Once a week, I want you to add in 6 x 150 BUILD Ups with full recovery. Remember the last 50m, is HARD.  This should be close to 100%

 

Summer Training:  This week starts the MILEAGE CLUBS
Week 1:  June 1

Group/Grade level

Total Weekly Mileage

Long Run

Easy Runs

(avg per day)
1st year Runners -  Girls

18

 3-4

2-3
1st year Runners -  Boys

18

 3-4

2-3
2nd year Runners - Girls

27

 5-6

4-5
2nd year Runners -  Boys

30

 6

4-5
3rd year Runners - Girls 28 6-7 4-5
3rd year Runners - Boys

32

 7-8

5
4th year Runners - Girls

32

 7-8

5
4th year Runners - Boys

40

 9

6

 

NOTES:

  1. If you did not run regularly over the last 4 weeks, I would start off a year behind current years running. Example: If you are a 4th year boy and did not run regularly over the last 4 weeks, you should follow the 3rd boy schedule for at least 2 weeks.
  2. Mileage will be increasing weekly. Be sure to start now…
  3. LONG RUNS are PRIORITY #1 right now. GOTTA GET IN THE LONG RUNS
  4. Look at your weekly schedule, look at your family schedule, communicate with your parents about the importance of running, look at the weather and PLAN. Run daily and plan your week so you can take a day off!