VARSITY LEVEL 2nd Year Runners 1st Year Runners
Last week in June 25 miles 25 miles 20 miles
First week in July 29 miles 25 miles 22 miles
Second week in July 33 miles 29 miles 22 miles
Third week of July 33 miles 30 miles 24 miles
Last week of July 33 miles 30 miles 26 miles
First Week of August 36 miles 32 miles 28 miles
Second Week of August 40 miles 35 miles 30 miles
You should run five/six days a week with one day of full rest. If you only run five days during a week you should be physically active (playing basketball, biking, whatnot) the other day.
During Yellow Weeks you should warm up at the start of runs (1.25 m), follow it up with dynamic movements (high knees, butt kicks, cariocas etc.), and go out for runs that allow you to work at about 70%. When you’re done you should certainly feel tired, but no runs during yellow weeks should leave you exhausted and sprawled out on the ground somewhere. Preferably the runs are slightly faster than seven minute pace.
During Blue Weeks you should warm up at the start of runs (1.25 m), follow it up with dynamic movements (high knees, butt kicks, cariocas etc.). Twice a week you should run a Fartlek which features five one to two minute “bursts” at 85% (5:20 pace) followed by one minute of slower jogging—but not walking (7:30 pace). Once a week you should go out for a longer run of 7+ miles. And the rest of the days should be like the runs you had done previously during the yellow weeks.
During Red Weeks you should warm up at the start of runs (1.25 m), follow it up with dynamic movements (high knees, butt kicks, cariocas etc.). Twice a week you should run a Fartlek which features seven one to two minute bursts at 85% (5:20 pace) followed by one minute of slower jogging—but not walking (7:30 pace). Once a week you should go out for a longer run of 8+ miles. Once a week you should do a run like you had been doing previously during the yellow weeks. And once a week you should do a run from 4-6 miles at a pace closer to (or sub-) 6:30.General Fitness Goals:
By the first day of practice (AUGUST 15th) you should be able to do the following:
50 push ups, 25 slow squats, 25 Burpies, and 20 pull-ups
All in under seven minutes.
In order to get to that point choose two days a week (one of which is your day off of running) when you do three sets of pushups, squats, Burpies, and pull-ups. Start with sets of five or ten and work your way up through the summer to sets of 25 or 30. For the pull-ups it will be far less (start with three sets of 2-5 and work your way up to sets of 7-15).
BELOW IS THE LIST OF DAYS YOU MAY NOT MISS PRACTICE. GIVE THIS LIST TO YOUR PARENTS AND TELL THEM THAT NO APPOINTMENTS SHOULD BE MADE AND NO COLLEGE VISITS SHOULD BE BOOKED. HERE THEY ARE ON JULY 18TH... WHICH IS TO SAY: YOU HAVE ALL BEEN GIVEN SUFFICENT TIME TO PLAN AHEAD.
Wed. August 29th
Sat. Sept. 1st
Tue. Sept. 4th
Fri. Sept. 7th
Mon. Sept. 10th
Thur. Sept. 13th
Sun. Sept. 16th
Wed. Sept. 19th
Sat. Sept. 22nd
Tue. Sept 25th (Meet)
Fri. Sept. 28th
Mon. Oct. 1st
Thur. Oct. 4th
Sun. Oct. 7th
Wed. Oct. 10 (Meet)
Sat. Oct. 13th
Tues. Oct. 16th
Fri. Oct. 19th
Sat. Oct. 20th (Meet)
Mon. Oct. 22nd
Wed. Oct 24th (Jon only)
Thur. Oct 25th (Everyone except Jon)
Sat. Oct 27th (Jon only—Meet)
Sun Oct. 28th (Everyone except Jon)
Wed. Oct. 31st
Sat. November 3rd – Meet
Wed. November 7th
Sat. November 10th
Wed. November 14th
Sat. November 17th
Again, you MUST be there on these days above all else.