Cross Country

–Information for 2016 coming soon–

2015 Bethel Regional High School XC Summer Training

“To give anything less than your best is to sacrifice the gift.” –Steve Prefontaine

To be ready to compete at the beginning of our season it is imperative to train over the summer. Training is different than running. Training will push you to achieve greater success. Because we have such a sort season, it is critical to be prepared on day one. Our first official practice will be August 3 at 4PM, we will meet in the High School lobby. Remember, to be able to travel you must complete 10 practice sessions. Practices starting 8/3 are mandatory.

Below you will find a bunch of information for summer training, a schedule to follow and a running log to be filled out.

Descriptions of the training items:

Tempo Runs: Usually lasts 30 to 45 minutes. Begin at an easy pace, close to a warm up speed. After 5 to 10 minutes of that easy, jogging pace, gradually increase your speed to your peek running speed. Hold that speed for the middle of the run (about 10-15 minutes) then begin to decelerate, finishing with 5-10 minutes of jogging. This type of run is meant to make you feel great after you’re finished, you should not feel defeated or fatigued.

Interval Training: This consists of fast repeats, followed by jogging. It is not important how fast you are going, but is more important that during the fast running you are running at a harder pace than during the jogging part. Hal Higdon recommends a 400-meter jog between the 400-meter repeat, a 200-meter jog between the 600-meter repeats and 3 minutes of walking or jogging between the 1000-meter repeats. These can be run on a soft, flat surface, like on the road. You must maintain consistency in speed, if you begin to fatigue quickly cut back on the amount of repeats you are doing. However, make sure by the end of the summer you are able to run the directed amount comfortably.

Long Runs: I am more concerned about the amount of time you are running than the distance, however, the mileage listed will help you be prepared at the first day of practice. This is a great time to work on your pacing.

Cross-training: This can mean any number of activities that help you to increase your stamina, activity level, pacing, or speed. Basically anything that is deemed a cardiovascular activity. This can be but is not limited to, basketball, weight lifting, swimming, biking, cross fit, volleyball. I will allow you to attend any open-gyms for basketball, volleyball, wrestling or NYO. These activities will be counted as cross-training. J As always, push yourself to better yourself as an athlete, student and person.

Fartlek: This is translated as “speed play”. This workout lasts for about 30 to 45 minutes and involves a constant change of pace at different distances. It is best to not keep track of mileage and just RUN! After 5-10 minutes of jogging, pick up the pace and surge for 10 or 20 more seconds, then jog or even walk for a near equal time until almost recovered, then surge again. These speed burst will be about 100 to 400 meters in distance each time. They can be up hill, down hill or on a flat surface. A Fartlek teaches you how to surge in the middle of a race to pass an opponent or surge when they surge.

Nutrition: To perform at your highest level you will want to make sure you are giving your body the nutrients it needs. Here are some guidelines for nutrition:

  • Don’t smoke, use tobacco, do drugs or drink alcohol. Follow the TAD rules.
  • Drink TONS of water.
  • Moderate your refined sugars. Choose the whole-wheat option when possible. Stay away from candy. Dried fruit is a much better way to get that sugar fix.
  • Eat loads of fresh fruit and veggies.
  • Get enough protein – this can be found in lean meats like fish and chicken.

Remember!!!! If you are beginning to feel like you are going to become injured due to running during the summer, back off until you are healthy. Your team needs you healthy the first day of the season!

Be safe while running. Run in groups, or make sure someone knows where you are going on your run. Carry a little bit of cash in case you find yourself needing to stop for extra water or get injured and need to cab home or to the clinic. If you are running on the road wear bright colors or a reflective vest. Run towards traffic so that you can see the cars coming ahead of you. Drink water before and after, and carry a water bottle with you if possible.

For a printable version of the information above, and the 9 Week Training Plan, please open the document below.

 2015 Bethel Regional High School XC Summer Training

Contact information during summer:

Jenna Wagner  (907) 545-3160     jenna_wagner@lksd.org