AT&F / SAUCONY 2009 SUMMER XC TRAINING PROGRAM - Week One

Week 1: Summer training begins ...

Goals: In this week, we’ll get you on the road to a good summer of training. We’ll run a long run, a tempo run and some moderately paced runs each week. Don’t worry about pace the first 2 weeks, just get out there, have some fun and get in the habit. Workouts always start with warmup— some gentle stretching of the major muscle groups, light jogging. Do the same for cooldown.

Monday, Wednesday, Friday: 35–40 minutes’ easy running, warm up, cool down.

Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace.Warm up, cool down.

Thursday:Warm up, 1 mile, hill repeat, 2 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down.

Saturday: Off, walk, bike, see a movie.

Sunday: Long, easy run, 45 minutes, easy, easy, on grass or dirt.

One thought. Make sure that you run on a variety of surfaces—dirt, grassy fields, sand, road, track. It’s good for the feet, and lets you use your feet in a healthy manner.

AT&F 2009 SUMMER XC TRAINING PROGRAM