Carolina Day School Cross Country and Track

Advanced Summer Training

This program is for the high school athlete with a strong background. This program will get you strong and ready to do the faster stuff once you rejoin the team at the end of the summer. Remember there is no substitute for a strong base. If you just finished a racing season, take a break--it is important to be fresh for the next step. If you come back too hard here it will cost you down the road.

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Running should be done at conversational pace. If you feel tired as you warm-up, go easier. Do not run hard at all during the first six weeks. Beginning week seven you can run harder--in the 80% range (this means you can still carry on a conversation but you won't be wanting any long answers) once or twice a week. When you are doing this phase make sure that the days that are supposed to be easy are truly easy. A heart monitor can help considerably during this phase. Hill Workouts: Warm up for 2-3 miles. The workout should be on a medium grade hill. Be able to run with good form, focusing on stride and staying relaxed. Do 8-10 repetitions of 2 - 3 minutes @ about 80-85% effort, jogging down. Do not try to race these workouts! Concentrate on form and fluidity. See yourself as a strong, fluid, powerful runner. After the hill workout, do about a 2 mile cool-down.
Week 1	5	8	off	8	5	10	off
Week 2	5	8	5	8	5	10	off
Week 3	5	8	6	8	5	12	off
Week 4	5	8	6	8	6	12	off
Week 5	6	9	6	9	6	13	off
Week 6	5	8	off	8	5	10	off
Week 7	6	10	6	10	6	12	off
Week 8	6	10	6	10	6	13	off
Week 9	6	10	hills	10	6	13	off
Week 10	6	10	hills	10	6	13	off
Week 11	6	10	hills	10	6	13	off
Week 12	5	8	off	8	5	10	off

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	Cross Country and Track

Quotes Terms Training Links News		Home Meets Schedule Coaches School Website
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