ST. JOHN’S PREP CROSS COUNTRY 2015
VARSITY - JV - FROSH
SUMMER TRAINING PROGRAM
Most of you have been in the SJP running program long enough to know how important it is for a middle or long distance runner to build and maintain a high level of aerobic fitness. You should also realize that St. John’s Prep should have an outstanding X– C team next season. BUT, that success depends on you. It is up to you to build your aerobic base for the up-­‐coming season. YOUR COMMITMENT to following this schedule may be the difference between this team being mediocre or one of the best in the state . IF YOU ARE NOT COMMITTED TO YOUR SUMMER RUNNING, PLEASE DO NOT COME OUT FOR THE TEAM!! SOME
IMPORTANCE
ADVICE:
- Make a doctor’s appointment & GET YOUR PHYSICAL EARLY!!! Avoid problems all next year!!
- Stretch before and after your runs or any other exercise. Developing and maintaining good flexibility
is essential in avoiding injury. Don’t forget your plyometric exercises; e.g. skipping, lunges,
kariokes, leg swings, etc
-Take good care of yourself !
-eat a balanced diet…plenty of fresh fruits and vegetables should be included. Drink plenty of water.
-get at least 8-9 hours of sleep ….avoid staying up late and sleeping thru the morning
-do not smoke; do not drink alcoholic beverages. Both of these damage aerobic capacity and make
you run slower.
-be careful of your pace and the general stresses you experience while running. Watch the weather.
On hot days, run earlier in the morning or in the evening. Stay hydrated.
-wear good training shoes. A good pair of shoes only remains protective for 350-450 miles. You
cannot run all summer in the shoes you wore this spring!!!!
-invest well in yourself and reap the dividends in good health and good running performances.
-Keep a record of your running. Record each run on the calendar you have been given. Keep track of
your total weekly mileage.
-If you miss a week of running or more during the summer (which we do not expect will happen!!),
resume either where you left off or a little back in the schedule depending on your level of
conditioning. If this happens, CONTACT Mr. Boyle !!!.
-Remember that if you were not to run for two or three days, your level of fitness will begin to
deteriorate quickly.
-!!!! RUN ON GRASS or TRAILS AS OFTEN AS POSSIBLE !!! Whenever feasible, do
Barefoot strides & running on grassy areas i.e. fields and parks where there won’t be rocks,
glass, etc.
-The bottom line is to follow the training schedule faithfully and diligently. You must do your running
…but don’t over do it. The foundation for successful Cross Country and Track performances
during the next school year must be built this summer!
THE FIRST OFFICIAL DAY OF PRACTICE IS Monday AUGUST 31. BE AT ST. JOHN’S
PREP BY 9:00 AM. THE FIRST DAY WILL INCLUDE A “6 MILE TIMED RUN”. Practice will
run from 9:00 to 11:00 -11:30.
!! Frosh, JV and people new to cross country should do about 70-80% of the work on our
schedule, both on a week to week and longest run basis. Your biggest week should have no more
than 40-45 miles. Exceptions to this may be made only after discussion with Mr. Boyle.
Get your physical to the school office as soon as possible!!!!!!
Phone #
Mr. John Boyle
978 - 462 - 9919
e-mail: [email protected]
ST. JOHN’S PREP
X – COUNTRY
2015
JUNE: The theme is active rest; swimming, biking, walking, lifting, and some running.
All candidates
should start running during the week of JUNE 7. By the end of the month you should be running about 30
miles per week. No road races. No speed work. No hill work.
Runs should be at a relaxed,
“conversational” pace. Keep your heart rate in the 110 and 120 beats/minute range. During June, run 4 or 5
or 6 days per week as directed by the schedule.
Summer should be a time for “base building” not racing. Our races are held in the Fall!!. One or
two local “road races” may be run as training runs, but only if one of your coaches knows about the race!
MILEAGE DOES NOT HAVE TO BE PRECISE.
YOU MAY USE “time” INSTEAD
OF DISTANCE IF YOU WOULD LIKE. e.g. an 8 mile run might be 55-60 minutes
WEEK BY WEEK
MILES PER WEEK
COMMENTS
Sun. June 7 - Sat. June 13
12-15
4-5 days; 3 miles per day
Sun. June 14– Sat. June 20
16-20
4-5 days; no run longer than 4 miles
Sun. June 21 – Sat. June 27
25-30
5-6 days; no run longer than 5 miles
Sun. June 28 – Sat. July 4
32-36
6 days; no run longer than 6 miles
Sun. July 5 – Sat. July 11
40-42
6 days; no run longer than 7 miles
Sun. July 12 – Sat. July 18
40-42
6 days; no run longer than 7 miles
Sun. July 19 – Sat. July 25
38-44
Sun. July 26 – Sat. Aug.1
38-44
Sun. Aug. 2 – Sat. Aug. 8
50
2 days @ 8 miles: 1 day of
fartlek(6 mi.); 4 days @ 7 miles
Sun. Aug. 9 – Sat. Aug. 15
55
3 days @ 8 miles; 1 day@10 miles;
1day of fartlek(7 mi.); 2days @
7miles
Sun. Aug. 16 – Sat. Aug. 22
56
6 days @ 8 miles; 1day of fartlek (8
miles)
Sun. Aug. 23 - Sun. Aug. 30
66
6 days @ 8 miles; 1day of fartlek (8
miles); 1 day @ 10 miles
6 miles …strong! Over the Locust St.
route
Monday Aug. 31
1 day run 8 miles; 6 days @ 5-6 miles
Begin to include some hills on your runs.
1 day
run 8 miles; 1 day run 6 miles of
fartlek; 5 days @ 5-6 miles
Practice at school !!!!
THE FIRST DAY OF OFFICIAL
PRACTICE
IS
Monday
Aug. 31 !!!!
GET YOUR PHYSICALS INTO THE SCHOOL OFFICE !
No practice without having your card from the nurse.