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5/31/18
Suggested Summer Training Schedule

Milpitas Cross country

Summer 2018

Suggested Training Schedule for a beginning runner. Returning XC team members can add 10-20 minutes onto each run.

 

**remember… a summer training program is MOST important to success in the fall**

IT IS EXTREMELY IMPORTANT THAT YOU WEAR A GOOD PAIR OF RUNNING SHOES TO WORK OUT!!! This will prevent foot strain, leg stress, and other injury!!!

 

Our main concentration at this time is on building strength and stamina. We will accomplish this by:

  1. Timed Distance (the timed run does NOT include time for warming up nor for waiting at stoplights… please pause your watches when waiting for the light to change OR run in place). These runs should be a med or med/hard pace.
  2. Fartlek  (1 cycle equals 5 minutes… 2 minutes hard run, 3 minutes jog, 100 yards of striding)
  3. Fartlek 2 (1 cycle equals 10 minutes…  2 minutes easy, 3 minutes medium, 2 minutes hard, 1 minute easy, 3 minutes medium)
  4. Long Sustained Distance (depending on your skill level, this could be anywhere from 5 – 10 miles, your pace can be a bit slower than you would do your timed runs)
  5. Strength Training (optional but recommended) 3 times a week.

 

During this time, please do not put mental stress or pressure put upon yourself! You should be running and conditioning for fun!!! Try to make your workouts a part of your daily life.

 

Before every work out, you need to warm up and stretch out. After each workout, you should do the same. Warm-ups and cool downs should last about 15 minutes; your pace should be a LIGHT jog.

 

I HIGHLY suggest getting together with teammates over the summer for some running companionship. You can set up times and places to meet and run.

 

 

June 13-June 30

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

saturday

3

4

 

5

6

 

7

 

8

 

9

 

10

LSD

11

30 min. run

12

Fartlek 2

4 cycles

13

LSD

14

40 min. run

15

Fartlek

7cycles

16

REST

17

LSD

18

35 min. run

19

Fartlek 2

4 cycles

20

LSD

21

40 min. run

22

Fartlek

7 cycles

23

REST

24

LSD

25

40 min. run

26

Fartlek2

4 cycles

27

LSD

28

50 min. run

29

Fartlek

8 cycles

30

REST

 

 

 

 

July 1-July 28

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

saturday

1

LSD

2

35 min. run

3

Fartlek2 

4 cycles

4

LSD

5

40 min. run

6

Fartlek

 6 cycles

7

REST

8

LSD

9

40 min. run

10

Fartlek2

4 cycles

11

LSD

12

40 min. run

13

Fartlek

7 cycles

14

REST

15

LSD

16

35 min. run

(med/hard)

17

Fartlek2 4 cycles

18

LSD

19

50 min. run

20

Fartlek

8 cycles

21

REST

22

LSD

23

40 min. run

24

Fartlek2

4 cycles

25

LSD

26

50 min. run

 

27

Fartlek

7 cycles

28

REST

 

July 29-Aug 27

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

saturday

29

LSD

30

 

30 min. run

Mandatory Parent/Athlete meeting 7 pm

31

Fartlek2 

4 cycles

1

LSD

 

2

40 min. run

 

3

Fartlek  8 cycles

ALL athletic paperwork due, including physical

4

REST

5

LSD

6

35 min run

7

Fartlek2

4 cycles

8

LSD

9

50 min. run

10

Fartlek

7 cycles

11

 

12

LSD

13

PRACTICE

3PM

 

14

PRACTICE

3PM

15

PRACTICE

2:15 PM

16

PRACTICE

3:15 PM

17

PRACTICE

3:15PM

Time Trial

18

 

 

 

 

 

 

 

 

 

Please remember, running over the summer will make the first couple weeks of practice MUCH MUCH easier for you. It will also allow for a more personally successful season overall.

 

Forms for participation can be found at: Milpitasathletics.com under the tab that says “Links/forms”. In order to participate on the first day of practice, ALL forms, including your physical, are due: Monday, July 30 in the athletic office.

 

Upon the beginning of practice, there will be a time trials (2 miles) to determine who will become a member of the cross country team. One must be able to complete both trials without walking and meet a minimum time standard. IF you have any questions or concerns, please contact me at bhall@musd.org.

 



6/1/17
Summer Inforamtion and Announcements

Milpitas High School

Track and Field/Cross Country

Summer 2017 Information and Announcements

 

 

  • This summer we will be doing summer practice/conditioning!!!
  • It is HIGHLY recommended that you participate with our team/club vs outside clubs. This is so that you have consistent training.
  • We will be having an optional USATF track club you can join for competition opportunities!
  • Work-outs will be specialized by event. This is a great time to try out those hurdles or jumps if you think they look fun.
  • Coaches will be on campus from 3:30-5:30 Monday – Thursday beginning on 6/12.
  • Competition TBD.
  • Fall Parent/Athlete meeting is at 7pm on Monday, July 31.