Team Check-In:

We will have our next team meeting on Wednesday, November 18 @ 8:00pm.  If you plan to train, race, compete, or simply run this fall, please plan on attending.

If you are doing none of the above, please take a moment to email your coaches.

GOOGLE MEET Link: https://meet.google.com/vau-bhsa-kbe

If you are new for 2020 :

FLIER FOR 8th Graders:  CLICK HERE

Email Coach Rogers so I can add you to the email list:  progers@hcpss.org

Join Our Remind Text Message Group. Text @rezzixc14 to 443-986-9259 to receive our updates.

 

Summer Mileage and Clubs:

Mileage Schedule, Requirements, Etc. for the Summer

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

They officially start June 1st and end Saturday, August 22nd.

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

Printable Running Log (PDF)

RUNNING LOG (excel) that you can edit

 

CHECK/CONFIRM YOUR MILEAGE:  CLICK HERE

 

Summer Training: 

RETURNING RUNNERS:  Week 12:  August 17

End of
Summer Goal

Total Weekly Mileage

Long Run

Easy Runs

(avg per day)

250 Miles 30 6.0 4.5-5.0
300 Miles 32 6.5 5.0-5.5
350 Miles 29 6.0 4.5-5.0
400 Miles 35 7.0 5.5-6.0
450 Miles 45 10.5 7.0
500 Miles 50 11.5 7.5-8.0
550 Miles 55 12.5 8.5-9.0
600 Miles 60 13.5 9.0-9.5

For All RETURNING RUNNERS:  Make sure you are adding in strides 3 times per week.

For ALL RETURNING RUNNERS:  Please add these into your workout schedule this week.

  1. During your LONG RUN, at about the Halfway point, Stop and complete 5 x 20s Fast Strides.
  2. TEMPO RUN of 15 minutes @ Tempo in the middle of one of your runs.  This should be done at least two days prior or two days post your long run.    What is a tempo run: Tempo –These are necessary to help your body gain strength while at the same time running faster.  These runs are to be done at a max of 80%.  Each week, you should maintain or increase the duration by no more than 2 – 3 minutes and should not exceed 15 minutes.  This run should be of moderate intensity. You should able to speak in sentences as you run, but not be able to carry on long conversations at a time.
  3. HILL RUN.  Find a hill and for 1 sets of 20 minutes.   I want you to make that part of your run.  You are not racing the hill, you are not running any harder than you normally do.  During these 10 minutes, simply run up and down, run up and run down.  Do this during any run except your LONG RUN.

First Year RUNNERS that joined June 22: 

Week 10:  Aug 17

End of
Summer Goal

Total Weekly Mileage

Long Run

Easy Runs

(avg per day)

250 Miles 25 5.0 4.0
300 Miles 30 6.0 4.5-5.0
350 Miles 32 6.5 5.0-5.5
400 Miles 35 7.0 5.5-6.0
  1. During your LONG RUN, at about the Halfway point, Stop and complete 5 x 20s Fast Strides. 
  2. TEMPO RUN of 10 minutes @ Tempo in the middle of one of your runs.  This should be done at least two days prior or two days post your long run.    What is a tempo run: Tempo –These are necessary to help your body gain strength while at the same time running faster.  These runs are to be done at a max of 80%.  Each week, you should maintain or increase the duration by no more than 2 – 3 minutes and should not exceed 15 minutes.  This run should be of moderate intensity. You should able to speak in sentences as you run, but not be able to carry on long conversations at a time.
  3. HILL RUN.  Find a hill and for 1 sets of 12 minutes.   I want you to make that part of your run.  You are not racing the hill, you are not running any harder than you normally do.  During this time, simply run up and down at your normal run effort.  Do this during any run except your LONG RUN.

 

NOTES:

  1. Mileage will be increasing weekly. Be sure to start now…
  2. LONG RUNS are PRIORITY #1 right now. GOTTA GET IN THE LONG RUNS
  3. 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!