Setting Goals For The Summer:
- Consistency: How many days
can you run this summer?
- From today until Tuesday, September 4, there
are 97 training days.
- Quantity: To which club will
you belong?
- 300 Mile Club = Four (4)
miles per day for seventy-five (75) days
- 400 Mile Club = Five (5)
miles per day for eighty (80) days
- 500 Mile Club = Six (6)
miles per day for eighty-four (84) days
Training Tips For The Summer
- Take Your Resting Heart Rate Every Day Before
Getting Out Of Bed
- Weigh Yourself Every Day Right After Getting
Out of Bed
- Train During The Coolest Part of The Day
- Do Not Skip Stretching — It's Most Important
After A Run
- Do Not Skip Strength Conditioning — It
Will Help To Prevent Injuries
- Drink Plenty Of Fluids Throughout The Day
- Keep A Training Log To Record Your Workouts,
Resting HR, And Weight
- Check Your Running Shoes Every Other Week For
Signs of Wear
When To Take A Day Off
- Whenever Your Resting Heart Rate is 10% Or More
Above Normal
- Whenever Your Body Weight In The Morning Is
5% Less Than Normal
- Whenever An Injury Bothers You For More Than
15 Minutes of A Run, Or Causes You To Alter Your Running
Form
- Remember To Take Off At Least Two Days Per Month
When Not To Take A Day Off
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Varsity
Summer Training Schedule June-September
Three week cycle
(Week A)
(Week B)
(Week C)
Junior Varsity Summer Training
Schedule June-September
Three week cycle
(Week
A)
(Week
B)
(Week
C)
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