Summer Workout
Instructions
Aerobic Base: Developing an aerobic base allows your body to take in oxygen so that you can progress to training for race pace specific situations. It is developed by running 20 or more minutes at 65% to 75% of your maximum heart rate (HRmax). This is run at a speed at which you can have a conversation with someone while running and not gasping between words. You can also check your heart rate (HR) periodically during your run to make sure you are staying at the correct level. You do this by taking your pulse for six seconds and placing a zero at the end of the number you counted (i.e., seven beats in six seconds equates to a HR of 70 beats per minute [bpm]). To get your HR for the 60-70% range, find your HRmax by using 220 less your age multiplied by 0.60 to 0.70 (i.e., for a 12 year old, the HRmax would be calculated as (220 – 12) x 0.6 equals approximately 125 bpm). Building an aerobic base is what you do during June and July by performing the Continuous Long Runs (CLRs). This period gets your body ready for race training through Intervals et al. commencing in August. On your workout calendars when it says Aerobic Exercise, it gives a set time in minutes (min). What you are trying to accomplish is getting your heart rate up like you would on a CLR but using another form of exercise such as swimming, biking, canoeing, basketball, etc. The key is to get your heart rate up and keep it up. Doing other exercises that works your heart aerobically will help prevent injury from the constant pounding of long runs and will give you variety so you stay mentally fresh.
Race Training: Run at, slightly below, or at your pace for the specific race. In our case, this is two miles for middle school (MS) and three miles for high school (HS). When running at slower than race pace (Lactate Runs), we generally run longer repetitions with more complete recovery. Some examples are:
- 3-4 miles at 80-90% HRmax x 1 or
- 1–1½ miles at 80-90% HRmax x 2–3 repetitions.
When running at race pace (Intervals), we break down the 2 or 3 miles into several repetitions of shorter distances with short breaks in between repetitions. Some examples are:
- 5–6 x 800m @ race pace with 1:1 rest ratio or
- 10–12 x 400m @ race pace with 1:2 rest ratio.
We usually start these workouts beginning with slower than race pace workouts (Lactate Runs) in early August and progressing to race pace workouts (Intervals) by early September for Cross Country. These workouts are performed once to twice a week. The other days we run to maintain our aerobic base with CLRs.
Build Ups and Hills: A Build Up means you are building up from a stride to a 100% Sprint. Start out with a strong stride building to a sprint within 20-30m and maintain the sprint for 60-80m. Walk or Jog back to the start for recovery. Hills can be done going up for resistance or down for speed. These are done the same way as a Build Up for 60-80m. Try to have built up from a stride to a sprint before you get to the incline of the hill. Walk or Jog back to the start for recovery.
Weights (only for HS or MS with at least two seasons of experience): On your calendars you will see Weights. Included in your summer packet is the Weight Program for the general preparation period, which is the summer. Most of you should know these exercises. If you don’t see me before school ends, I will teach them to you. Some of the exercises require weight equipment and dumbbells. I suggest that if you do not have access to a weight facility in June and July that you at least go to Red Stick or Academy and buy a couple sets of dumbbells so that you can at least do the body weight and dumbbell exercises. Get a weight that makes it quite difficult for you to perform 12 repetitions. It is better to get dumbbells that are to heavy and make it difficult for you to perform 12 reps than ones that are way to light. This way by the time August comes, you can have worked up to 12 reps and can be getting stronger. You have to overload your muscles to get stronger. I suggest you get two sets of dumbbells. One set for your upper body exercises and a heavier set for your legs. When using machines, a good rule of thumb for each exercise is a follows: On the Leg Press, take your body weight x 2 and use this weight. For example, if you weigh 100 pounds, you would use 200 pounds as your exercise weight. On all the other exercises, use one quarter to one half of your weight. For example, on the Bench Press if you weigh 100 pounds, you would start out by trying to use 50 pounds or less. This is not an exact science, so the first few times you may have to experiment. If you can perform two sets of 12 with great ease, then the next time you need to increase the weight 5 to 10 pounds. If you can only perform half of the total number of reps required (12) on your second set, then you may want to lighten the weight 5 to 10 pounds. It is very important that once you achieve the ability to lift a particular weight 12 times on your second set, you increase your weight. If you do not do this, you will not get stronger and lifting weights is pointless. If you lift weights properly, you can expect at least a 4% decrease in your best time. An example would be that a 5:20 miler could expect to run 12 seconds faster just by lifting weights. Keep a record of what weights you are using so that you know the baseline from which you should increase.
Run in the morning before 8:00: The earlier the better. The morning is the coolest part of the day. If you cannot run in the morning, then run late in the evening.
Wear Cool Clothes: Wear light colored T–shirts shorts, and cotton socks.
Where to Run: The best surfaces to run on if possible are soft grass/dirt areas that are smooth. Other good surfaces are All-Weather or Cinder Tracks. The worst surfaces to run are asphalt and concrete. Avoid areas with a lot of traffic. If you must run in areas with a lot of traffic, run with traffic – not against it.
Proper Shoes: Make sure you have a pair of Distance Running Shoes. Do not run in Cross Trainers or Tennis Shoes. The pair you have should be new or fairly new. Running Shoes wear out after 3 months or 500 miles of continuous running.
Eat Properly: What kind of food you eat should be broken down this way: 70% Carbohydrates, 20% Protein, and 10% Fat. Therefore, the majority of what you eat should be Carbohydrates. Simple ways to know what Carbohydrates are: they are any food that is grown from the ground or is made from something grown in the ground. Examples are vegetables, fruit, pasta, breads, and cereals. Protein should come from lean red meat, fish, nuts, and beans. Fat should come from yogurt, cheese, and so forth. Avoid fatty fried or other fast foods as much as possible. Ensure that you eat enough because you will be burning many calories during workouts. Some weight loss is good if you’re overweight, but do not let it get to the extreme. There is plenty of information for you to find out what your ideal body weight and percentage of body fat should be for your age and height. Please look up this information if you do not already know. Most of you are OK! Make sure you eat a carbohydrate snack after you run.
Drink Fluids: Water is your best source of hydration. Sports drinks can be taken in extreme moderation beforeand during exercise. They should be taken predominately after you run. All Sports Drinks should be diluted by 50% with water.
Iron and Calcium: Make sure you are eating enough lean red meat so you keep your Iron levels up. A lot of running can lower you Iron levels if you do not eat right. Also, take plenty of calcium because running can contribute to Osteoporosis in women if you do not take in the normal amount of calcium you need.
Follow the Workout: Make sure you read carefully what you are supposed to do each week.
Be aware, I will expect all of the new runners to have your aerobic base (which is increasing your lungs ability to take in oxygen) when we start practice on August 1st. I expect all experienced runners to be able to start at a level higher than you were at the end of track & field season. When we start in August, we will be training to develop our Race Pace (getting yourbody ready to run an effective race. Not Jogging!) You will know for sure that you are properly trained. If you don’t perform well, we’ll know for sure that it is mental.
Prepared by Coach Charlie Daigle with edits from Alan Schuetz