Summer Training Program Based on Arthur Lydiard's training system Week One For those of you who have

had two to three weeks off, don't worry, you have not lost much. For those of you just finishing state, remember to take a week off. Always start the day with sit ups and push upsstart with one set of 15 each and then work your way up to three sets of 20 and take the summer to do it, remember to stretch and always drink 8-12 glasses of water (or 4 water bottles) a day, plus sports drinks, and stay away from too much caffeine. Also, eat a colorful variety of fruits and vegetables to fuel your training. We will start easy, run five times the first week for 30-40 minutes easy. Monday A.M. run 30 to 40 minutes easy cool down stretchpush ups + sit ups P.M. run 20 minutes easy cool down stretch push ups + sit ups Tuesday A.M. run 30 to 40 minutes easycool down stretch push ups + sit ups P.M.run 20 minutes easycool downstretchpush ups + sit ups Wednesday A.M. run 30 to 40 minutes easycool down stretchpush ups + sit ups P.M. run 20 minutes easy cool down stretchpush ups + sit ups Thursday A.M. run 30 to 40 minutes easy cool down stretch push ups + sit ups P.M. run 20 minutes easy cool down stretch push ups + sit ups Friday A.M. run 30 to 40 minutes easy cool down stretch push ups + sit ups P.M. run 20 minutes easy cool down stretch push ups + sit ups Saturday A.M. Long Run50-60 minutes depending on your level of fitness stretch push ups + sit ups Sunday Rest-- stretch

Week Two
Hope that week one went well, remember to drink at least eight glasses of water per day. Also keep stretching every day, before and after practice. Keep your teammates motivated and get to know the new runners. Captains should be able to get all runners to show up to at least one practice per day. If you miss the A.M. practice you will do the A. M. practice for your P.M. workout. We will start Tempo runs this week.

Monday A.M. warm upstretch35 minute run cool downstretch 2 x 20 push ups + sit ups P.M. warm up stretch 20 minutes easy cool down stretch 2 x 20 push ups + sit ups Tuesday A.M. warm up stretch 30 minutes run cool down stretch 2 x 20 push ups + sit ups P.M. warm up stretch 20 minutes easy cool down stretch 2 x 20 push ups + sit ups Rum Village 4 M run @ 6:30 pm cost $1 Wednesday A.M. 1 mile warm upstretch 20 minute Temp run @ 6:006:30 pace 1 mile cool down stretch 2 x 20 push ups and sit ups P.M. warm up stretch 20 minutes easy cool down stretch 2 x 20 push ups and sit ups -- weghts Thursday A.M. warm up stretch 30 minute easy cool down stretch 2 x 20 push ups + sit ups P.M. warm up stretch FUN DAY cool down stretch 2 x 20 push ups + sit ups Friday A.M. warm up stretch 45 minute @ 6:30 pacecool down stretch 2 x 20 push ups + sit ups P.M. warm up stretch 20 minute easy cool down stretch 2 x 20 push ups + sit ups weights Saturday A.M.1 mile warm up stretch 50 minute run remember everybody should be there if you want to make a difference Sunday Rest day & stretch

Week 3
I hope that week 1 & 2 went well. Remember the hydration tip. Please follow this one. The best tip that I can give you, besides stretching, is to drink at least 8 glasses of water per day. You will visit the bathroom a lot, but your muscles will recover faster from your workouts, you will notice the soreness goes away much faster and you will lesson your chance for injuries. Stay off the JUNK FOOD!

Monday A.M. @ Wilson Park warm up 1 mile stretch 10 x 200 M hill charges Remember the KEY to the work out is going up the hill, you want to recover going down the hill. That means you don't WALK up the hill. Pain is weakness leaving the body. The a 1 mile cool down stretch 2 x 20 push ups + sit ups P.M. 1 mile warm up stretch 3 miles easy 1 mile cool down stretch 2 x 20 push ups and sit ups Tuesday A.M. 1 mile warm up stretch 4 mile EASY mile cool down stretch 2 x 20 push ups and sit ups P.M. 1 mile warm up stretch 3 mile easy 1 mile cool down stretch 2 x 20 push ups and sit ups Wednesday A.M. 1 mile warm upstretch 5 mile Temp Run @ 6:00/6:30 pace 2 mile cool down, why miles? To relax your leg muscles stretch 2 x 20 push ups and sit ups P.M. 1 mile warm up stretch 3 mile easy 1 mile cool down stretch 2 x 20 push ups and sit ups Thursday A.M. 1 mile warm up stretch 4 mile easy 1 mile cool down stretch 2 x 20 push ups and sit ups P.M. 1 mile warm up stretch 3 mile easy 1 mile cool down stretch 2 x 20 push ups and sit ups Friday A.M. 1 mile warm up stretch 30 minute EASY RUN 1 mile cool down stretch 2 x 20 push ups and sit ups P.M. 1 mile warm up stretch 1 mile easy 1 mile cool down stretch 2 x 20 push ups and sit ups, weights Saturday A.M. 1 mile warm up stretch run a 55 minute LSD (Long Slow Distance) run cool down stretch 2x 20 push ups and sit ups Sunday Rest for Monday! Stretch

Week Four
The athlete following this workout schedule is now one third of the way through the training program. Group runs on Sundays are a great way to encourage team camaraderie and helps pull your teammates along before the season starts. Remember that the pace is always relative, do not push the easy days and work the hard days at 80% effort. As you gain in fitness, the pace from the week before that was tough will seem easier. At the end of this summer you will be ready to take on the demands of the fall cross country season.

Monday A.M. @ Wilson Park warm up one mile stretch 11 x 200 m hill charges, remember the KEY to the work out is going up the hill, working on form, breathing, and making those thighs BURN. That means that you don't walk up the hill. Then 1 mile cool down stretch 2 x 20 push ups and sit ups P.M. 1 mile warm up stretch 3 miles easy 1 mile cool down stretch 2 x 20 push ups and sit ups, weights Tuesday A.M. 1 mile warm up stretch 60 minute run remember to run with somebody that is going to push you 1 mile cool down remember stretching is very important 2 x 20 push ups + sit ups P.M. 1 mile warm up stretch 1 mile cool down 25 minute stretch/ yoga 2 x 20 push ups and sit ups Wednesday A.M. 1 mile warm up stretch 4 mile Tempo Run @ 6:00/6:15 pace EVERYBODY runs the same course the developing runners will take off first, then 8 minutes later the top ten runners will go and catch the lead runners 1 mile cool down stretch 2 x 20 push ups and sit ups P.M. 1 mile warm up stretch 3 mile easy 1 mile cool down stretch 2 x 20 push ups and sit ups Thursday A.M. 1 mile warm upstretch 5 miles EASY 1 mile cool down stretch 2 x 20 push ups and sit ups P.M. 1 mile warm up stretch 1 mile cool down 25 minute stretch 2 x 20 push ups and sit ups Friday A.M. 1 mile warm up stretch 50 minute run five minutes hard, five minutes easy, repeat five times 1 mile cool down stretch 2 x 20 push ups and sit ups P.M. 1 mile warm up stretch FUN DAY 1 mile cool down stretch 2 x 20 pushups and sit ups Saturday A.M.-- 1 mile warm upstretch 60 minutes run @7:00 pace remember top ten should be there if you want to make a difference Sunday Rest for Monday! Stretch

Week Five
Those of you who are following this program will start to feel the work that you have done. Focus on the long run, remember to keep it relaxed and on the fartlek workout, which will give you a taste of quality work. You will begin to see a method to this madness. You easy days pace should pick up without a real change in effort and your hard days should be challenging, but not overly challenging.

Monday A.M. @Wilson Park 1 mile warm up stretch 12 x 200 m hill charges, remember thekey to the workout is going upu the hill, working on form, breathing, pumping your arms, bringing your knees up, stay focused and build up that lactic acid. Remeber to stride down the hill pumping your arms. P.M. 1 mile warm up stretch3 miles easy 1 mile cool down stretch 2 x 20 push ups + sit ups Tuesday A.M. 1 mile warm up stretch 5 miles easy 1 mile cool down stretch 2 x 20 push ups + sit ups P.M. 1 mile warm up stretch 2 miles easy easy 1 mile cool down stretch lift weights 2 x 20 push ups + sit ups Wednesday A.M. 1 mile warm up stretch50 minute fartlek run start with 2 minutes hard, 3 minutes easy then do 20 one minute hard runs, 20 one minute easy, then 2 minutes hard, 3 minutes easy 1 mile cool down stretch 2 x 20 push ups + sit ups P.M. 1 mile warm up stretch 3 miles easy 1 mile cool down stretch 2x 20 push ups +_ sit ups -- weights Thursday A.M. 1 mile warm up stretch 5 miles easy 1 mile cool down stretch 2 x 20 push ups + sit ups P.M. 1 mile warm up stretch 2 miles easy 1 mile cool down stretch lift weights 2 x 20 push ups + sit ups Friday A.M. 1 mile warm up stretch 3 miles easy 1 mile cool down stretch 2 x 20 push ups + sit ups P.M. Fazoli'scarb up @6:00 pm only if you are going to run the race Sat. if not1 milewarm up stretch 5 M easy 1 M cool down stretch 2 x 20 push ups + sit ups -weights Saturday A.M.1 mile warm up stretch 70 minute run @ 7 minute pace remember everybody should be there if you want to make a difference Sunday Rest for Monday! Stretch

Week Six
In week six, your training is getting a bit tougher, but you will find it within your ability, and that should give your confidence. Six weeks from now you will be ready for whatever cross country can dish out! We are nearly a month from school starting! By now, your workouts are getting a little tougher, but you also feel your endurance developing. The big thing is to be careful during the heat of the day! Drink water, soak your shirts and wear a hat as well, but most of all be careful and keep eye contact with the drivers as you cross busy streets.

Monday A.M. @ Wilson Park 1 mile warm up stretch 12 x 200 m hill charges, remember the key to the workout is going up the hill, working on form, breathing, pumping your arms, bringing your knees up, stay focused and build up that lactic acid. Remember to stride down the hill pumping your arms. P.M. 1 mile warm up stretch 3 miles easy1 mile cool downstretch 2 x 20 push ups + sit ups -- weights Tuesday A.M. 1 mile warm up stretch easy 4 miles 1 mile cool down stretch 2 x 20 push ups + sit ups -- choose your partner for the relay at Rum Village P.M. @ Rum Village 1 mile warm up stretch 4 mile 2 person relay stretch 2 x 20 push ups + sit ups. If you are not running in the relay, you will repeat the A.M. workout. Wednesday A.M. 1 mile warm up stretch 5 mile easy 1 mile coold down stretch 2 x 20 push ups + sit ups P.M. 1 mile warm up stretch 3 miles easy 1 mile cool down stretch 2 x 20 push ups + sit ups -- weights Thursday A.M. 1 mile warm up stretch 5 miles easy 1 mile cool down stretch 2 x 20 push ups + sit ups P.M. 1 mile warm up stretch 3 miles easy 1 mile cool down stretch lift weights 2 x 20 push ups + sit ups Friday A.M. 1 mile warm up stretch 3 miles easy 1 mile cool down stretch 2 x 20 push ups + sit ups P.M. Fazoli'scarb-up @ 6:00 pm onlu if you are going to run the race Sat. if not, 1 mile warm up stretch 5 miles easy 1 mile cool down stretch 2 x 20 push ups + sit ups Saturday A.M.1 mile warm up stretch 70 minute run @ 7 minute pace remember everybody should be there if you want to make a difference Sunday Rest for Monday! Stretch