ANNA HIGH SCHOOL CROSS-COUNTRY
Head Boys & Girls Coach: Dean Stewart
Assistant Coach: Mike Thomas
Junior High Boys & Girls Coach: Teresa Stewart
Summer Running:
 Monday, Wednesday, Thursday
 6:00 PM at shelter house
 Starts Monday, June 22
PHYSICALS: Free physicals will offered on Wednesday, July 15th starting at 6:30 pm at the Anna Elementary.
Athletes need to pre-register with the high school office and have a 2015-16 copy of the OHSAA form filled out
and signed by parents prior to the appointment. OHSAA physical forms are available on the school web site.
Only 75-90 spots are available on first come, first serve basis.
First Practice:
 Monday, August 3rd – 6:00 PM at shelter house
 Must have a physical before you can practice
Cedar Point Trip
 Tuesday, August 11th (could be changed)
Things you need:
 Running watch to time runs
 Good pair of running shoes
www.runanna.com
 Visit regularly to keep up to date on what is going on.
WHAT SHOULD YOU RUN?
It takes 3 to 6 weeks to adapt to training. You need to start running at the beginning of the summer so when we
start in August, it will not feel quite as bad. You do not need to run fast. Just run. Start out the run at an easy
pace. Run the first half of the run at a comfortable pace. If you feel good, you can run the last half faster. Run
for time.
June - 30-45 minutes a day, 5 days a week, one long run, and one vo2 max run (2 mile hard)
July – 45-60 minutes a day, 6 days a week, one long run, and one vo2 max run (4 mile hard)
VO2 MAX RUN: Run a hard 2 to 4 miler once a week. Do a 1 mile warm-up, run 2 to 4 miles hard, then a 1
mile cool down. This is a vo2 max run. This is important to do to improve your ability to use oxygen
effectively. This will pay off when you start racing in the fall.
LONG RUN: Run long once a week, 60 minutes in June, 80 minutes in July
Coach can be contacted at:
High School – Coach D Stewart – 937-564-3825 – [email protected]
Junior High – Coach T Stewart – 937-564-0042 - [email protected]
30-45-60
30 minutes a day, 5 days a week to get fit.
45 minutes a day, 6 days a week to compete.
60 minutes a day, for at least 6 days a week, to maximize your potential.
3-6-9
3 Weeks – the first three weeks is adaptation. It will take 3 weeks to start getting the first benefits. You will still
struggle from day to day. Your runs will be up and down during this time.
6 Weeks – adaptation will occur. Running will be more consistent. You will still have good days and bad days,
but more good days. Running should be more enjoyable.
9 Weeks – you should be fit in 9 weeks. After nine weeks your runs will be consistent. Your bad days will now
be as good as or better than your previous good days and you should have more and better good days.
Simply put. You need to run. You need to run for at least 30 minutes non-stop. You need to run for at least 5
days a week.
30 minutes of non-stop running will make you fit. It will take 3 weeks to adapt, and you will start feeling in
shape and after 6 weeks. It will take 9 weeks to reach full fitness level.
HERE THE PLAN
RUN
RUN EVERYDAY
Or at least 6 days a week, but no less than 5 days.
Run at least 30 minutes non-stop.
Go slow the first 15 minutes, and then pick it up if you can. Get in 30 minutes with out stopping.
Once you are run 30 minutes non-stop for 3 weeks, add a 45 minute run once a week in the 4th week, add two
45 minute runs in week 5, and finally three 45 minute runs in week 6. Starting with week 9, Try to run 45
minutes four days a week and 30 minutes the rest of the week.
TO MAXIMIZE YOUR POTENTIAL (to run the best you possible can), add the following training
components to your weekly schedule, usually after week 6.
LONG RUN – of at least 90 minutes, once a week
90 minutes of non-stop running. Long runs increase size of the capillaries in the muscles and adapt the body and
mind to long periods of stress. Both of these will allow you to run at your lactate threshold for longer periods of
time.
20 MINUTE TEMPO RUN – once a week at 30 seconds slower than 5K pace.
(Run easy for 10 minutes, run hard for 20 minutes, run easy for 5 minutes)
30 MINUTE TEMPO RUN – once a week at 60 seconds slower than 5K pace.
(Run easy for 10 minutes, run medium for 30 minutes, run easy for 5 minutes)
Tempo runs improve your ability to run at your lactate threshold. Lactate threshold is the point at which your
blood can no longer supply your muscles with enough oxygen to work. Instead your muscles will produce
energy without oxygen, producing lactic acid. Lactic acid is what makes your legs feel heavy, slowing you
down, and eventually causing you to cramp up.
Both tempo runs and long runs improve your lactate threshold level. You will be able to run faster before you
reach your lactate threshold level.
TO COMPETE
M
TU
W
TH
F
SA
SU
M
TU
W
TH
F
SA
SU
M
TU
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F
SA
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WEEKS 1 - 3
30
30
30
30
30
30
30
30
30
30
30
30
30 or Rest 30 or Rest
WEEKS 4 - 6
45
45
30
30
30
30
30
45
30
30
30
30
30 or Rest 30 or Rest
WEEKS 9 UP
45
45
30
30
45
45
45
45
45
45
30
30
30 or Rest 30 or Rest
TO RACE
30
30
30
30
30
30
30 or Rest
M
TU
W
TH
F
SA
SU
45
30
45
30
45
30
30 or Rest
M
TU
W
TH
F
SA
SU
45
30
45
45
45
30
30 or Rest
M
TU
W
TH
F
SA
SU
WEEKS 1 - 3
30
30
30
30
30
30
30
30
30
30
30
30
30 or Rest 30 or Rest
WEEKS 4 - 6
45
60
30
30
20 T
20 T
30
30
30 T
30 T
30
30
30 or Rest 30 or Rest
WEEKS 9 UP
90
90
30
30
20 T
20 T
45
45
30 T
30 T
30
30
30 or Rest 30 or Rest
30
30
30
30
30
30
30 or Rest
60
30
20 T
30
30T
30
30 or Rest
90
30
20 T
45
30T
30
30 or Rest
DAILY AFTER YOU RUN
Stretch after you run. Also do push-ups, sit-ups and squats daily.
 Push ups - Do as many as you can, rest 1 minute, do as many as you can.
 Sit-ups - Do as many as you can, rest 1 minute, do as many as you can.
 Squats - Do as many as you can, rest 1 minute, do as many as you can.
KEEP A LOG – write down in a calendar or a log what you do each day. You can not know where you are
going unless you know where you have been. Also keeping a log will help keep you going. You will be able to
see your progress and also motivate you not to miss, since you will not want to see zeros in your log.