Summer Training Rising 9th Graders: Weeks 1-8

Week Of:	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
25-May		Easy 35	GSW, Easy 30, Strides	FAW, Easy 30, Strides	KSW, Easy 35, Strides	FAW, Easy 35	Cross Train 45-50
1-Jun	Warm Up, Big Stretch, Recovery	Easy 35	GSW, Easy 30, Strides	FAW, Easy 30, Strides	KSW, Easy 35, Strides	FAW, Easy 35	Cross Train 45-50
8-Jun	Warm Up, Big Stretch, Recovery	Easy 40	GSW, Easy 30, Strides	FAW, Easy 30, Strides	KSW, Easy 35, Strides	FAW, Easy 40	Cross Train 45-50
15-Jun	Warm Up, Big Stretch, Recovery	Easy 35	GSW, Easy 30, Strides	FAW, Easy 30, Strides	KSW, Easy 35, Strides	FAW, Easy 35	Cross Train 45-50
22-Jun	Warm Up, Big Stretch, Recovery	Easy 40	GSW, 32      3-1, Strides	FAW, Easy 30, Strides	KSW, 5 Easy, 10 x 1'on/ 1' Easy, 5 Easy	FAW, Easy 40	Cross Train 45-50
29-Jun	Warm Up, Big Stretch, Recovery	Easy 45	GSW, 32      3-1, Strides	FAW, Easy 30, Strides	KSW, 5 Easy, 10 x 1'on/ 1' Easy, 5 Easy	FAW, Easy 45	Cross Train 45-50
6-Jul	Warm Up, Big Stretch, Recovery	Easy 50	GSW, 36      3-1, Strides	FAW, Easy 30, Strides	KSW, 5 Easy, 8x 2' on/ 2' Easy, 5 Easy	FAW, Easy 50	Cross Train 45-50
13-Jul	Warm Up, Big Stretch, Recovery	Easy 45	GSW, 30 Kenyan, Strides	FAW, Easy 30, Strides	KSW, 5 Easy, 10 x 1'on/ 1' Easy, 5 Easy	FAW, Easy 45	Cross Train 45-50

All numbers indicate minutes of running.

·       Long: Very Easy Pace.  The point is to spend time on your legs.  Work on Good form rather than speed.  You should always feel like you could have gone much farther at the end of a long run. 

·         Kenyan: Start easy.  Over the second half of the run steadily pick up the pace until you are around 5k pace or faster by the end.

·         3-1: Take the Length of the run and divide by 4.  The first ¾ of the run are easy, the last ¼ goes to tempo pace and gets progressively faster to the end.  Finish last few minutes at 5k race pace or faster.

·         Moderate Tempo: This is a steady consistent effort that is definitely not easy pace but can also be easily sustained throughout the run.  You should be breathing hard and not able to hold a conversation the whole time but not be exhausted either.  Build mental endurance and focus by not letting yourself slack off throughout the run.

·         Thursday Fartlek: Fartlek means “speed play” in Sweedish.  These runs start with some easy running and then alternate between hard and easy pace.  There is no walk break!  Once you start running you do not stop.  The pace changes.  Ie. 10x1’ on 1’ Easy means alternating 1 minute hard and 1 minute easy 10 times. 

o   123, 321: This is 1 minute hard, 1 easy, 2 hard, 2 easy, 3 hard, 3 easy, then reverse starting with 3 hard, 3 easy again. 

·         Strides: Using a 100m distance accelerate for the first 1/3, sprint for the middle 1/3, and slow down the last 1/3.  Work on form and foot speed.

·         GSW: General Strength Workout.  Follow this link and do the General Core and Hip Strength Workouts shown.  You can do the exercises without a ball or thera band if you don’t have them at home.

·         KSW: Knee Strength Workout.  Follow this link and do the workout 3 times through. 

·         FAW: Feet and Ankle Workout.  Follow this link and do the workout there as part of your warm up.