KarrerCrossCountry
SummerRunningClub
WhichTrainingPlanisrightforyou?
Beginner-
NewtorunningorIcannotrunamilewithoutstopping
Checkoutthe“Couch-3mile”program(attached)
Thebeginnerprogramwillearnyouthe“50mileclub”
Novice-
Icanrunamilewithoutstoppingbutnot3miles
Thenoviceprogramisthetopnumberineachbox
Thenoviceprogramwillearnyouthe“50mileclub”
Veteran-
HaverunCCbeforeorarecomfortablerunning3milesregularly
Theveteranprogramisthebottomnumberineachbox
Theveteranprogramwillearnyouthe“100mileclub”
Lookingforachallenge?AddsomeSPEED!!! *AddtheseSpeedoptionstoyourWednesdayworkouts
1.Accelerations- Finishyournormalrunwith5x100metersprints(approximately20secondseach).
2.Pick-ups-
Duringyournormalrun,pickalandmarkabout100mawayandruntoitatafaster
thannormalpacethenresumeyournormalpace.
Complete6-8pickupsduringtherun.
3.Intervals-
Runnormalwarm-uppacefor5minutes.Alternatetherestoftherunwith2
minutesofhardrunning(fasterthanconversationpace)and2minutesofeasy
running(conversationpace).Concludetherunwitha5minutecool-downpace.*
Trytoincreasethedifficultybyrunninghardfor3minutesandrestingfor3ORrun
hardfor3min
KarrerCrossCountry
SummerRunningCalendar
NoviceandVeteranCalendar
*Wednesdaysincludea“SpeedOption”
Week
Sunday
Monday
Tuesday
June4-10
1(novice)
2(veteran)
June11-17
2
3
June18-24
2
3
June25-July1
3
4
July2-8
3
3
July9-15
2
4
July16-22
2
3
July23-29
4
5
Wednesday
1
3
+Speed1
1
2
+Speed1
2
4
+Speed2
2
3
+Speed2
2
3
+Speed3
4
3
+Speed3
3
5
+Speed2
2
4
+Speed3
Thursday
Friday
Saturday
1
2
3
2
3
2
2
3
2
2
4
2
2
3
3
3
2
4
3
3
2
3
2
4
2
4
WeeklyMiles/
TotalMiles
3/3miles
9/9miles
5/8miles
10/19miles
6/14miles
12/31miles
7/21miles
13/44miles
8/29miles
11/55miles
8/36miles
14/69miles
10/46miles
14/83miles
10/56*miles
17/100*miles
Somewhereintheworldsomeoneistrainingwhenyouarenot.Whenyouracehim,hewillwin.–TomFleming
KarrerCrossCountry
SummerRunningLog
Writeyourdailymileageineachboxandtotalsfortheweek.Haveyourparentsinitialeachweekforaccuracy.
NoviceandVeteranRunningLog
Week
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
June4--10
June11-17
June18-24
June25-July1
July2-8
July9-15
July16-22
July23-29
WeeklyMiles/
TotalMiles
/
Parent
Initials
/
/
/
/
/
/
/
TotalMiles:_________________________
Iagreethattheabovemilesareatrueandaccuratereflectionofmytrainingthissummer.
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AthleteSignature ParentSignature