Before you begin your training ...

Summer training is the key to success, not only in cross country next fall, but also your spring track season. The keys are to build yourself up, both physically
andmentally.We at AT&Fmet with the folks at Saucony to help promote this program. Here’s what we’re going to do:We’ll provide you with 12 weeks
of summer and fall training, taking you through the first month of your season in this training program. We’ll also provide you with fine-tuning suggestions each
and every week on www.atf-athlete.com, starting the week of June 28, 2009. We’re publishing this piece in American Track & Field, Athletes Only and
California Track & Running News.

After your track season, you need to take a couple weeks’ break. The break can be a complete departure from running and your regular schedule. If you want to run, then no more than four runs a week of about 40 minutes. Your body and spirit need a break. Pick some books you want to read this summer. Pick the movies you’ve not yet seen. Do some summer vegging. Remember, your summer training program is to build you up and prepare your body and spirit to handle the hard racing and training that come in the fall. This can only happen if you allow your body to rest, and find outlets from the training regimen.

Before you begin your training ...

1.Make sure you have two pair of good training shoes.We suggest thatmost training shoes can last about 12–16 weeks with your level of training. Take your time when you go to your local running store to purchase training shoes and remember to go at the end of the day (your feet swell during the day). Bring a clean pair of socks and be prepared to check five to seven pair of shoes to find the right shoe for you. Also check socks, shorts and tops (although you probably have enough t-shirts to keep you going for months!).

2. Make sure you’re hydrating yourself. Eight to 10 glasses of water a day plus sports drinks and juice are a good start. Drink coffee, tea and carbonated soda sparingly.

3. You have to fuel the engine. To do that, you have to get the proper amount and proper types of food into your system. Fruits, vegetables, whole grains, pasta,modest amounts of fish, chicken and beefmake sense. For snacks, try an apple and peanut butter. Nuts are good, pizza, tacos and the trip to fast food places are fine, as long as you’re not doing it every day!

4. Sleep—yes, sleep is important. I know that at 17 or 18 you can text all night or check out the newest game on Xbox, but it’ll affect your training. Get 8–10 hours of sleep and, if you can, try a nap (yes) a few afternoons.

5. Get your training group down. Some people like to train by themselves, but find help with the hard days or long days. Find what works for you and your
training style.

6. Inspiration. Find some good books (Once a Runner, The Irishmen Who Ran for Britain, The Lonely Breed,ACold, Clear Day, Self-made Olympian) that can inspire you. Find music that inspires you (Outkast, Disturbed, Hurt, Counting Crows, Led Zeppelin, ACDC).

7. Goals. Do you want tomake the top 7? Do you want to improve your times at your league and sectionmeets? Do you want to race better over the second
half of the course? Think about these things now, write themon a postcard and prop them in your room where you can read them each day.