SUMMER PRACTICES

 

TRAINING WEEK 8/1/22

 DAY 1 - Cardiotrain (CT) - 3 to 4 miles at 1:37 seconds over your mile time.

DAY 2  - Long Run ( LR) 3 or 4 miles

DAY 3 -  Long Pace Per Mile (LPPM) Same as last week :52 slower than original mile time

DAY 4 - Same as Day 1

Be prepared in the next week or so to run a time 400 meter dash on the brand new track! 

Emily will get you all together to run this.

TRAINING WEEK 7/25/22

 Here are four days of workouts that you can draw upon:

IN ADDITION: ON AUGUST there is a free Cross Country clinic in Boston sponsored by NIKE!

DAY 1 - Cardiotrain (CT) 3 to 4 miles at 1:37 seconds over your mile time.

DAY 2 - Long Run ( LR) 3 or 4 miles

DAY 3 - Long Pace Per Mile (LPPM) - 1 Mile further than last week's Short pace per mile (SPPM)

3 miles at 52 seconds slower than your mile time

DAY 4 - Cardiotrain (CT) - Same workout as Day 1

SCHOOL RECORD HOLDER AND WESTERN MASS XC CHAMPION

HALL OF FAMER LAUREN LITSCHER

TRAINING WEEK 7/18/22

 Here are the four days of workouts that you can draw upon for this week:

DAY 1 Cardiotrain (CT) - 2 or 3 miles at 1:37 seconds over your mile time

DAY 2 Long Run (LR)  - 2 or 3 miles 

DAY 3 Short Pace Per Mile (SPPM) - 2 miles at 52 seconds slower than your mile time

DAY 4 Cardiotrain - Same workout as DAY 1

TRAINING WEEK OF 7/11/22

Now that most of you have completed your timed mile.

We want to continue running each week and put in mileage. A lot of you are new and have never run on a consistent basis as far as distance running goes.

So here is what I would like the NEW people to do vs. the experienced ones.

We are starting slow and  building up each week:

Experienced runners this week are expected to do about double of what the newer folks are doing.

Each day begin with an extensive warm-up and stretching routine. If you have a foam roller, USE it.

Four days of running on your own. Pick your days, but whenever you can, run with a member of the team.

Here are those that have secured a timed mile:

Emily -        7:45    (9:22 CT)    (8:37PPM)

Julieann -    7:31     (9:08 CT)    (8:23PPM)

Ellie -          7:45     (9:22 CT)    (8:37PPM)

Samantha -  7:30     (9:07 CT)    (8:22PPM)   

Audrey -      7:35     (9:12 CT)    (8:27PPM)

Ashley -       9:30     (11:07CT)    (10:22PPM)

Addison -     9:00     (10:37CT)    (9:52PPM)

Nevaeh -       8:33     (10:10CT)    (9:25PPM)

Mary Kate -  DECIDED NOT TO DO XC

Example: if you ran an 8 minute mile, run 1 or 2 at 9:37 seconds each mile. Miles are continuous (not broken down)

DAY 1: Cardiotrain ( CT) -  1 or 2 miles at 1:37 seconds over your mile time

DAY 2: Long Run (LR) - 1 mile more than you ran before (2  or 3 miles)

DAY 3: Short pace per mile (PPM) - 1 or 2 miles at :52 seconds slower than your mile

Example: if you ran an 8 minute mile, run 1 mile at 8:52 seconds

DAY 4: Cardiotrain (CT)  - Same as DAY 1

DISTANCE TRAINING PRIOR TO CROSS COUNTRY

 

WEEK OF OCTOBER 19 PRACTICES

MON - 

WARMUP

2 MILE WARMUP RUN

TEMPO RUN 12 X 400'S BETWEEN 1:52 AMD 2:00 OR 2:00 AND 2:10

2 MILE COOLDOWN

CORE WORK

TUE - 

WARMUP 

WARMUP RUN

RACE VS. LUDLOW

COOL DOWN

WED -

LONG  RUN/ SPEED ENDURANCE FOR SPRINTERS

THU -

RECOVERY RUNS - DISTANCES VARY

FRI -  ACTIVE WARMUP/ CLEAN CONTAINER/FRISBEE

SAT - HILLWORK RUN AT FOREST PARK

SUN - RESTORATION DAY

TUE - MEET AT HOME VS. LUDLOW

WED - 

THU -

FRI -

SAT -

SUN -

MON -

TUE -

WED

WEEK OF SEPTEMBER 28 PRACTICES

WEEK OF SEPTEMBER 28 PRACTICES

MON -

ACTIVE WARMUP

2 MILE WARMUP RUN

2 MILE  VO2 MAX

RECORD YOUR TIMES

2 MILE COOL DOWN

LEG ELEVATIONS

TUE -

(UP TO) 7 MILE RECOVERY RUN
6 X 80 STRIDES WALK BACK
CORE

WED -

( UP TO)7 MILE RECOVERY RUN

LEG CIRCUITS

THU -

LIGHT STRETCH

LONG RUN - UP TO 9  MILES EASY 

FOR LESS EXPERIENCED RUNNERS GO ABOUT 6 OR MORE

FINISH WORKOUT WITHOUT STOPPING

 - SET A SPOT FOR WATER IF NEEDED HALFWAY

ELEVATE LEGS

CORE

UPDATED CHANGE FOR THURSDAY

LIGHT STRETCH

2 MILE WARMUP RUN -FIRST TWO MILES OF ACTUAL COURSE

2 X  (3 X 50 ACC - 50 FLOAT - 50 LIFT/POP (BALL OF FOOT) 5 MIN

2 MILE COOL DOWN

STRETCH BAND WORKOUT

CORE

LEG ELEVATIONS

FRI -

ACTIVE WARMUP

400 METER TIME TRIAL

(TELEPHONE POLE FARTLEK -
OR COUNTRY MILE -
 OR 5 MILES WITH 10 SECOND PICKUPS

LEG CIRCUITS (3 SETS) - LAST SETS FOR A WHILE

UPDATED CHANGE FOR FRIDAY DUE TO WEATHER - 30 MINUTE HIIT AT HOME

SAT -

LIGHT STRETCH

(UP TO)7 MILE RECOVERY RUN

(GO TO CHICOPEE STATE PARK AGAIN)

CORE

SUN -

RESTORATION DAY

WEEK OF SEPTEMBER 21 PRACTICES

WEEK OF SEPTEMBER 21 PRACTICES

SENIORS WORK ON NEW ROUTES/COURSES AND REPORT TO COACH BUDD

IMPORTANCE OF ICING!

MON -

2 MILE WARMUP RUN

5 MILE TEMPO RUN - PACE IS 80-85%  OF VO2 MAX

1 MILE COOL DOWN JOG

LEG CIRCUITS (2 SETS)

ELEVATE LEGS

TUE -

WARMUP

 UP TO 6 MILE RECOVERY RUN

 
THEN
6 X 80 METER STRIDES - WALK BACK

CORE

WED -

LIGHT STRETCH

UP TO 8 MILE LONG RUN

LEG CIRCUITS ( 2 SETS)

STRETCH AND ELEVATE

THU -

ACTIVE WARMUP

2 MILE JOG

HILLS

7 X 120 METERS FOR INEXPERIENCED RUNNERS

7 X 180 METERS FOR EXPERIENCED

80% SPEED - JOG BACK RECOVERY

2 - 3 MILE JOG RECOVERY

CORE

FRI -

LIGHT STRETCH

UP TO 8 MILE RECOVERY RUN

6 X 80 METER STRIDES - WALK BACK

CORE

SAT -

6 MILE RECOVERY RUN

(LOOKING TO PRACTICE AT STANLEY PARK)

LEG CIRCUITS (2 SETS)

SUN -

RESTORATION DAY

WEEK OF SEPTEMBER 14 PRACTICES

WEEK OF SEPTEMBER 14 PRACTICES


OFFICIAL PRACTICES AT THE SCHOOL SHOULD BEGIN ON  FRIDAY SEPTEMBER 18

MON -

ACTIVE WARMUP

2 MILE WARMUP RUN

3 X 1 MILE  VO2 MAX

PACE IS 1/2 OF VO2 MAX TIME (EXAMPLE: 16 MIN 2 MILE = 8 MINUTE MILE)

REST BETWEEN EACH MILE EQUALS MILE TIME

RECORD YOUR TIMES

2 MILE COOL DOWN

LEG CIRCUITS

TUE -

5 MILE RECOVERY RUN

CORE


WED -

5 MILE RECOVERY RUN

LEG CIRCUITS

THU -

LIGHT STRETCH

LONG RUN - 8 MILES EASY

FOR LESS EXPERIENCED RUNNERS GO ABOUT 6 OR MORE

FINISH WORKOUT WITHOUT STOPPING

 - SET A SPOT FOR WATER IF NEEDED HALFWAY

CORE

FRI -

ACTIVE WARMUP

2 MILE JOG

HILLS

7 X 120 METERS FOR INEXPERIENCED RUNNERS

7 X 180 METERS FOR EXPERIENCED

80% SPEED - JOG BACK RECOVERY

2 - 3 MILE JOG RECOVERY

STRETCH AND ELEVATE

SAT -

5 MILE RECOVERY RUN

(LOOKING TO PRACTICE AT FOREST PARK)

CORE

SUN -

4 MILE RECOVERY RUN

WEEK OF SEPTEMBER 7 PRACTICES

WEEK OF SEPTEMBER 7 PRACTICES

MON -

ACTIVE WARMUP
2 MILE WARMUP RUN

4 MILE TEMPO RUN AT APPROXIMATELY 85% OF VO2 PACE
(3 MILES FOR LESS EXPERIENCED RUNNERS)
TEMPO IS A MEDIUM TO STRONG RUN - TIMED

(LESS EXPERIENCED RUNNERS 3 MILES)
RECOVERY
THEN RUN 1 EASY MILE

LEG CIRCUITS - 2 SETS

TUE -

LIGHT STRETCH

6 MILE RECOVERY RUN

(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 4 MILES OR MORE)

BODY CORE

WED -

LIGHT STRETCH

7 MILE LONG RUN

(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN BEFORE)

LEG CIRCUITS - 2 SETS

THU -

ACTIVE WARMUP

2 MILE JOG FOR WARMUP - 1 MILE OF JOG/ 1 MILE OF SKIPPING

7 X 120 METER HILLS (PREFERABLY ON SIDE OF SCHOOL)

RUN UP HILL  AT 80%  SPEED AND JOG DOWN RECOVERY

3 MILE JOG

BODY CORE

FRI -

LIGHT STRETCH

5 MILE RECOVERY RUN

LEG CIRCUITS

SAT -  UPDATED

REST

SUN -

STRETCH

5 MILE RECOVERY RUN FROM HOME

LEG ELEVATIONS

WEEK OF AUGUST 31 PRACTICES

WEEK OF AUGUST 31 PRACTICES - TIME TO CONTINUE ON!

IT IS IMPORTANT THAT EACH PERSON HAVE THEIR OWN SUPPLY OF WATER AND HAND SANITIZER.

EXERCISE SOCIAL DISTANCING WITH MASKS WHEN WARMING UP..

IS OKAY TO REMOVE MASK WHEN RUNNING, BUT NOTHING CAN BE SHARED!

MON - UPDATED

STRETCH

2 MILE WARMUP RUN
TIMED TWO MILE RUN (VO2 MAX - MEASURING YOUR AEROBIC POWER
FULL RECOVERY
2 MILE COOL DOWN (POSSIBLY LESS FOR INEXPERIENCED RUNNERS

BODY CORE 

TUE -

REST: STRETCH   BIKE OR SWIM IF YOU CHOOSE TO

WED -

LIGHT STRETCH

6 MILE LONG RUN..(TRY TO RUN AT ABOUT 60-65% OF YOUR VO2 MAX PACE)

(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN LAST WEEK)

TRY NOT TO WALK DURING THIS RUN

THE PURPOSE IS TO BUILD UP YOUR AEROBIC THRESHOLD ON LONG RUNS/

RUN AT A CONVERSATIONAL PACE

WE ARE BUILDING AEROBIC AFTER 3 MILES OF RUNNING

BECAUSE OF COVID, IT IS SUGGESTED THAT WE KEEP OUR GROUPS SMALL AND 

NO BIGGER THAN 5 IN A GROUP

LEG CIRCUITS - 2 SETS

THU -

WARMUP STRETCH

5 MILE RECOVERY RUN 

BODY CORE

FRI -

ACTIVE WARMUP

2 MILE JOG FOR WARMUP - 1 MILE OF JOG/ 1 MILE OF SKIPPING

6 X 120 METER HILLS (PREFERABLY ON SIDE OF SCHOOL)

RUN UP HILL AT 80% SPEED AND JOG DOWN RECOVERY

UP TO 4 MILES RECOVERY AT 60-65% OF VO2 MAX

LEG CIRCUITS - 2 SETS

LEG ELEVATIONS AND REST

SAT -

REST MENTALLY AND PHYSICALLY OR SWIM/OR BIKE IF YOU WISH

SUN -

LIGHT STRETCH

6 MILE RECOVERY RUN FROM HOME

LEG ELEVATIONS