2014 Post-Track/Early Summer XC Training

The below training should follow the track season and a rest week. We will reorganize as a team in June for summer practices. The Hunter's Heroes 5K is on June 7. This race begins at the Watauga County Sheriff Department at 8:30am, and features a very fast course down King Street and onto HWY 321. This will be a great way to test your 5K fitness after track, and give us a good benchmark for summer training. Consult with Coach Hoyal or Coach Mac if you have questions about the training below. You will notice a large gap of time for some of the easy runs; this is meant to allow those recovering from injury, etc. to ease back into things, and for those 100% healthy a chance to develop their aerobic base.

Also, we are trying to create running logs for everyone to track their work-outs and races for the next year. These are great for college recruiting, tracing injuries, and monitoring progress. We want to have a 500ml club for boys and a 300ml club for girls over the summer with awards to those who hit these marks. Let us know your interest.

Period of Regeneration and Developmental Training for Fall Cross Country

Monday, May 12- Easy 30-60min Run, Core

Tues- Easy 20-40min, Drills for Technique (50-60m Each; High Knees, Tail Kicks, Caraoka, Backwards Running, Ankle-Over-Ankle, Straight-Leg Run, Power Skipping for Height)

Wed- Easy 30-50min, Core

Thurs- Easy 30-50min, Colorado Leg Circuit

Fri- Easy 20-40min, Drills for Technique (as above)

Sat- Easy 30-50min

Sun- Rest

Monday, May 19- Easy Long Run: 40-70min, Core

Tues- Easy 30-50min, Drills

Wed- Easy 30-50min

Thurs- Easy 30-50min, Drills, Core

Fri- Easy 30-50min, Colorado Leg Circuit

Sat- Easy 30-50min

Sun- Rest

Monday, May 26- Long Run: Moderate 50-75min, Core

Tues- Easy 20-50min, Drills

Wed- Easy 30-50min + 4-6x 12sec Max Hill Sprints with Full Recovery (~2:00 jogging recovery)

Thurs- Easy 20-50min, Drills, Core

Fri- Easy 30-50min, CLC

Sat- Easy 30-50min

Sun- Rest

Mon, June 2- Long Run- Moderate 50-70min, Core

Tues- Easy 20-50min, Drills

Wed- Easy 30-50min, 5-7x 12sec Max Hill Sprints

Thurs- Easy 20-40min, Core

Fri- Easy 20-40min

Sat- Hunter's Heroes 5K @ 8:30am

Sun- Rest