JR Bucs XC Team Training  -  2009



Running Plan for this Cross-Country Season:


We want you to know about and understand our running plan for cross-country.  We want you to know what we are doing, where we are doing it and why!  In creating our running plan we work from summer training through the season to the state meet.  Although the plan may vary slightly during the season, we will try to introduce different types of running and training to get ready to race.   We want you to run and train well enough to race distances of 2 to 3.1 miles (5K).  There will be 3 parts of the season to our plan.  Check it out and get ready to run as well as you can!


Part 1:  Beginning to run and building endurance to run for 2 to 5 miles:  This part lasts 5 weeks, starting at the end of July and continuing until the end of August.  The amount of running you will do is determined by your running experience.  The running is to be easy and steady (ER).  You may have to walk and run in the beginning of training and build up to steady running in the first couple of weeks.  We will add strides (quick, light runs of 20 to 30 seconds) to some of our runs.  We want you to be able to continuously run for at least 2 miles by the end of this first part of the plan.

 

Part 2:  Continuous running and specific training for racing:  This phase lasts 5 weeks, starting in the first week of September and continuing until the first week of October.  You will continue with similar running from part 1 and add different types of running to improve endurance and speed.  Our runs will be longer and more continuous.  We will also start to run miles for time (TR), run distances for speed with breaks and rest (TR) and run miles with hill running (HR).  All run training will be geared toward helping improve your endurance and helping you get ready to race.  During training we will run more miles than we race.  Most of our training will be distances of 3 to 5 miles because most of our races will be a distance of 2 miles. 


Part 3:  Maintaining continuous running and training to race as fast as you can:  This phase lasts 3 weeks, starting the second week of October and continuing until the end of the season.  The run training will be almost the same as in Part 2.  We will run miles for time (TR) and we will run distances for speed (TR) more often.  We will try to train each week to get ready for the state championship.  The state championship will be our last meet of the year.  Almost all of our run training during part 3 will be geared toward helping us to run our fastest at the state championship.













Summer Practice Schedule – 5:45P- M, W and F:(time and what to do)


5:30-5:45P – Arrive; (check calendars to know where we are)


5:30-6:45P - Stretch, run and running drills, (check calendar to know our training)


6:45-7:00P - Stretch, meet and go home




Season Practice Schedule– 5:45P- M, W and F:(time and what to do)


5:30-5:45P - Arrive, check in, and know where we are


6:00-6:15P - Warm up, review training and running


6:15-7:15P - Running and drills


7:15-7:30P - Cool down, meet and go home




Driving Directions to Practice Areas:


These are directions to practice areas from Allatoona High School.


Army Corp of Engineer Property (AP).  Turn left out of main drive from school onto Dallas-Acworth Highway (Hwy 92).  Go to first road on left and turn left onto Old Stilesboro Rd.  Continue on Old Stilesboro Rd until stop sign at Cheatham Hill Rd.  Cross over Cheatham Hill Rd and continue until the Army Corp Property parking area on the left.  Turn left into parking area to park.


Kennesaw Mt National Battlefield Trail (KM).  Turn left out of main drive from school onto Dallas-Acworth Highway (Hwy 92).  Turn left onto Old Stilesboro Rd.  Continue on Old Stilesboro Rd to stop sign at County Line Rd.  Turn left onto County Line Rd and continue to stop sign at Mars Hill Rd.  Turn right onto Mars Hill Rd, continue until stop light at Dallas Hwy.  Turn left onto Dallas Hwy and continue until Cheatham Hill Monument entrance on the right.  Turn right into park and continue until parking area.


Training log:


We will use an organized training log set up by Coach Alex Holmgren through www.eTRaXC.com.  This will help to keep track of our running.  Get in contact with Coach Holmgren to create an account and password.







Training calendars:


The calendars are set up by the months of the season.  There is a key for each month to help in understanding what we will do and where we will be located.



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