June Running DAY ONE! Groups

Summer Virtual Running Camp

In General…..

GROUP 1: Top Dogs

These are 2^nd – 4^th year runners, who normally ran track or have been running 3-5 days a week in the past 4 weeks.

Many of these runners also ran XC last year and train at least 6 months consistently during the year.

Max weekly Mileage would be…..Boys 40-60 miles per week depending on type of runner and AGE of runner. Girls who run 30-45 miles per week MAX.

NOTE: These are NOT what you are running now…..

Starting the summer….Boys would run 25-30 miles in week 1

Girls would be running 15-25 miles in week 1

IF YOU ARE NOT….then it is expected you would start the summer at group 2

Group 2 Runners

First year runners OR those who only run XC and not track OR…Have not run consitsently at least 3 days a week over the past 4 weeks

Mileage in week one may be 15-25 miles per week for both boys and girls

Group 3 Runners:

 Novice or beginners….OR those that have not run any or very little mileage over the past month

Goal is running 20 mins per day….3-4 days the first week

Some workout require 4 groups. Grouping can change week to week based on many factors including age, experience and common sense!

Summer running is mileage building!

Week one, Day one

Group 1: Get out. Drills! (Do you remember?) 4-5 miles at an easy comfortable training pace! Strides and Planks! Mrytle will be added too….LOG YOUR MILEAGE

Group 2…..Drills……3 miles or 25 minutes…strides

Group 3…..Find a place and a watch….Run for 15-20 mins

More later.....