CoachesEducation.com

Do you have workouts for cross country? I need to train hard over the summer. I have two plus months to work with and would like to be running in the 16's. Any help would be greatly appreciated.

First establish a reference training volume with goal miles per week and work towards this goal. This is what is recommended:

9th Grade
30 miles per week

10th Grade
40 miles per week

11th Grade
45 miles per week

12th Grade
50 miles per week

One day a week run a long run. A long run is 12 – 15 miles.

Base training for the summer can be 60 – 70 miles per week if you have the time. The recommended mileage is for during the school year when there are other responsibilities. This is a build up phase and should be worked up to gradually. Soreness is a sign of overloading. If soreness persists, give yourself 1 to 2 days rest. If you want to train 2 times a day, give yourself a lot of rest between the workouts.

Add weight training 3 to 4 days a week. Try to do mileage in the morning and weight train in the afternoon or evening. In the web site under Strength and Coaching there are weight-training articles you can follow. In the Running section there are articles from coaches who have coached championship teams for your reference.

Coach Payan
www.CoachesEducation.com

Thank you very much Mr. Payan.