***Take 2-3 Weeks off after your Spring Sport ***
Then run how you feel until June 3rd
Exeter Running Courses and Distances(Here)
SUMMER TRAINING SCHEDULE 2019
3/4 Year Runner Schedule (Here)
2nd year Runner (Here)
First Year Runner (Here)
Leg Circuit (here)
Core and Push-up Circuit(Here)
Summer Info and links:
(Most info is in our summer packet)
Step Count Striders:
Striders are essential after EACH RUN. Ours are based on efficiency and rhythm. These are done at 80-85% effort and are 10 seconds long. First pick your left or right foot then start your strider after a few steps, start your watch, and count the foot you picked every time it touches the ground. your goal is to get 18 steps( every time your left or right foot touches the ground) in 10 seconds.
Out and back runs:
These are designed to make summer training easy and quickly see if you are improving. An out 20 minutes and back 17 minutes is a run where you pick a road(roads) and run for 20 minutes, once your time is up, try to run the SAME course in reverse in 17 minutes. use the same course to try and go farther each week.
Summer Warm-up and Cool Downs:
Make sure your complete these before and after each run. These will help build strength for your running muscles and help prevent injury. The stronger you are the less likely you will become injured.
Mini #1 Click here
Mini #2 Click here
Quick Feet Click here
Leg circuit: Click Here
Bottom line this a is an extremely important strength program designed by one of the best in the industry.
Core and push-up CIrcuit: Click here
This circuit attacks the "under valued" muscles in running, the upper body and core. These muscles ARE ESSENTIAL for a successful season.
These are medium/medium hard paced runs that are designed to get your "running system" strong and ready for the season. If you takes longer than 1 minute to recover they are too fast, if it feels really easy and you recover immediately it is too slow. These will gradually get harder the longer you run or the more sets you do.
3-2-1 etc workouts:
Run at a faster pace of your choice ( but not faster than 85-90%) for the prescribed time then run easy for the same amount of time. An example below is a 3-2-1
Run faster for 3 minutes, run easy for 3, run faster for 2 minutes, easy for 2 minutes, faster for 1 minute, easy for 1 minute then repeat.
How to get Race Ready:
RACE DAY ITINERARY