There's no secret to becoming a better runner. Put in the training and you will improve. Materials provided here will help prepare motivated LAXC team members across a continuum of experience and age for success in the 2022 season.
Summer training is THE MOST IMPORTANT part of the cross country season. It provides the foundation for future improvement and success and is where we begin to pursue our goals as a team.
The goal of the summer training block (June 20-August 14) is to build the foundation for a successful fall cross country season. In addition to regular running, the plans include recommendations for strength and flexibility to help prevent injury, improve overall fitness, and prepare for continued improvement.
Four basic training plans are provided here and are based on training plans developed by Coach Jay Johnson. The plans can be viewed by clicking on the links provided. To save your own plan, choose "Make a Copy" from the file menu and save to the location (google drive, computer, etc) that works best for you. Team members are encouraged to talk to Coach Martin if they would like to develop a more individualized plan.
All team members are encouraged to keep a personal training log and are expected to record miles (or minutes) in the LAXC team log provided to them directly by Coach Martin. Regardless when you start training, you should begin at Week 1, Day 1 in the plan you choose and prioritize the bolded workouts.
For goal-oriented runners with 4-6 seasons of competitive experience who are ready to increase training volume and intensity to position themselves among the top runners in the conference/state. This plan is ideal for experienced varsity runners who have run cross country at the high school level for at least 2 seasons and want to do everything they can to achieve individual and team goals. This 8 week training plan builds toward a peak of 35-45 miles in the last week with a target long run of 9-10 miles.
For goal-oriented runners with 2-5 seasons of competitive running experience who are motivated to improve through consistent training over time. This plan is ideal for individuals who desire to run at the varsity level. This 8 week training plan builds toward a peak of 25-35 miles in the last week with a target long run of 7-8 miles.
For runners with 1-3 seasons of experience who aim to improve their speed, fitness, and ability to manage higher intensity training over time. This plan is ideal for team members looking to build a consistent training regimen but may not be ready for the increased training intensity or higher mileage suggested by the Intermediate or Advanced training plans or for committed first year runners who ran in middle school and are eager to continue to make progress . This 8 week training plan builds toward a peak of 16-22 miles in the last week with a target long run of 5-6 miles.
This plan is for new runners who want to build a foundation for the upcoming season and take their first steps to becoming lifelong runners. The goal of this plan is to be able to run for 35 minutes without stopping and to build the basic strength and fitness to be ready for the 2022 cross country season.
Beginning runners, individuals with limited prior distance running experience, and runners returning from injury should feel free to contact Coach Martin for additional support. The goal for all team members is to be able to run for 30 minutes without stopping when official practices begin on August 15.
All athletes, especially runners, can benefit from regular strength and mobility work. The LAXC warm-up routine can be found here. A summary of LAXC strength and mobility work can be found here. Below are more details and supplemental material:
A regular warm-up routine that includes some dynamic stretching. Our regular warm-up is based off of Jeff Boele's routine. A list of exercises can be found here. A video that demonstrates most of the exercises can be found here. Another alternative is the 7 minute runner warm-up on the free Nike Training Club app.
Adding drills and form work to your daily routine. A good place to start is here.
Post run work to build hip strength and mobility. Do myrtls and mini-bands at least three days a week.
Build mega abs by doing core work at least three days a week. The free Nike Training Club and Sworkit app both have a number of routines. Another great workout is here.
Add in other strength work two to three days either after a run, in the morning, or at the end of the day. Some options to consider include one of the many 12-25 minute routines from the Nike Training Club app (ignition points is a personal favorite place to start). Three other great options can be found here, here, and here.
Sleep, proper nutrition, and recovery time are critical. Three specific running related self-care activities include post-run stretching, regular foam rolling, and practicing yoga or meditation once a week. Again, the Nike Training Club app includes several options for post-run stretching and yoga (premium options are currently available for free). The Calm meditation app is one that past team members have found useful. Also remember that you don't need a foam roller to do the rolling exercises, a nalgen bottle or other similarly shaped item will suffice.
Team members are encouraged to keep track of their runs. In a notebook, google doc, training app, or google sheet record how long you ran (either in time or distance), where you ran, and how you felt. Bonus points for those who keep track of their daily morning heart rate. During the summer training period, team members are asked to enter daily mileage/minutes in a team log to help inspire and motivate others in their training.
While the activities above combined with training at an appropriate level in terms of distance and intensity will help mitigate injury, even the best trained athletes can experience injury. Sometimes these are related to form imbalances related to underlying physical imbalances. A great summary of some common form issues can be found here. For more specific information on dealing with a particular injury or returning to running, team members should consult Coach Martin, the Lincoln Academy athletic trainer, and/or an appropriate medical professional. While most issues can be addressed with rest, proper self-care, and training modifications, others may require more involved physical therapy or treatment. The key is to identify any potential injury early and take the proper steps to manage as soon as possible to prevent it from becoming an even bigger issue requiring significant time off.