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:
|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
Total Weekly Mileage
(avg per day)
|1st year Runners - Girls||
|1st year Runners - Boys||
|2nd year Runners - Girls||
|2nd year Runners - Boys||
|3rd year Runners - Girls||28||6-7||4-5|
|3rd year Runners - Boys||
|4th year Runners - Girls||
|4th year Runners - Boys||
- 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.
- Mileage will be increasing weekly. Be sure to start now…
- LONG RUNS are PRIORITY #1 right now. GOTTA GET IN THE LONG RUNS
- 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!