Suggested training schedule for Missouri Valley Championships through Nationals

Age groups 6-8, 9-10, 11-12, 13-14

Training schedules for the next three weeks will depend on whether runners will compete in one of the road races later this month. Therefore Coach Ramsey has set two different schedules depending on your plans. Schedule # 1 is for those who will compete in a road race on Saturday, Nov. 22, or who will not compete at all until Nationals. Schedule #2 is for those who will run a 5K road race on Thanksgiving Day. As always, stick to the appropriate schedule for Type A and Type B workouts. The remainder of the days are easy runs or off days, depending on your individual training cycle, with every fourth day being an "off" day (every fifth day for age group 13-14).

Please note that for the final Type A workout before Nationals, age groups 15-18 will run a special workout. Please read it carefully.

Consult the cross-country training guide for younger runners for details on running these and other workouts.

Note: You may race in either of these races at your own discretion. No runner should compete in BOTH the Wichita race and a Thanksgiving 5K race.

Please bookmark this page and consult it frequently, in case of any late changes.

Try to follow this schedule as closely as possible. The schedule is especially important during this three-week period as it is designed to provide the optimum number of quality workouts while providing sufficient recovery time for the National meet. Except for the Type A and Type B workouts noted below, all other workouts should be easy runs, with a day of rest every fourth day (every fifth day for age group 13-14). Maintain the same time limits on easy runs that you have followed for the past several weeks.

"Easy runs" are at conversational pace; that is, you should be running at a pace that will allow you to speak normally with someone running beside you. If your pace is any harder than that, you're running too fast and will not get the full aerobic benefit of your workout.

Consult the cross country training program for younger runners if you have any questions about how to run the following workouts. Remember to WARMUP & COOLDOWN for all workouts except easy runs!

Schedule #1-- For those who will run in Wichita or who will not compete at all until Nationals.

Tues., Nov. 18-- Type A; 3X800M or 3X3 minutes for age groups 8 & under; 4X800M or 4X3 minutes for age groups 9-10 and 11-12; 5X800M or 5X3 minutes for age group 13-14. Run 60 secs hard, 60 secs easier, 60 seconds hard, with 2:30 minutes rest between sets, warmup and cool down as usual. Older runners, if you have any question about this workout, contact Coach Ramsey.

Wed., Nov. 19-- Type B fartleks; 10 sec faster, 10 secs slower, 20 secs faster, 20 secs slower, up to 80 seconds and then back down to 10 secs.

Sat., Nov. 22-- Type A hill workout; two sets of three repitions (six hill runs total) for age groups 6-8; two sets of four repetitions (eight hill runs total) for age groups 9-10 and 11-12. Three sets of four reps (total 12 hill runs) for age group 13-14. If possible find a hill approximately 150-200 meters in length. Start on the flat at the bottom and run up the hill and at the top continue running for another 50-100 meters. This teaches the runner to finish the hill and to continue the pace. Too many runners are satisfied with having made it up the hill that they get beat on the top and lose the race at this point. Walk/jog back down and start again. Note: Call Coach Ramsey if you cannot find a suitable hill.

Tues, Nov. 25-- Type A; Type A consisting of two sets 4 X 90 sec fast/hard runs with a 60-75 sec rest between each run and a three minute rest between sets. Age group 8 & under no more than 6-7 of the 90 sec runs. Age group 13-14 should do 2.5-3 sets.

Wed., Nov. 26-- Type B cruise interval workout; three sets of 5 minute repititions for age group 6-8; four sets of 5 minute repititions for age groups 9-10, 11-12, and 13-14. To run the workout properly, run each five minute repitition faster than easy run pace but slower than race pace. Rest for one minute in between repititions.

Sat., Nov. 29-- Type A; 3X800M or 3X3 minutes for age groups 8 & under; 4X800M or 4X3 minutes for age groups 9-10 and 11-12; 5X800M or 5X3 minutes for age group 13-14. Run 40 secs hard, 20 secs easier for 3 minutes, with 2:30 minutes rest between sets, warmup and cool down as usual. Older runners, if you have any question about this workout, contact Coach Ramsey.

Tues. Dec. 2 or Wed. Dec. 3-- Type A, 300s for age groups 8 & under through 13-14. Age groups 15-18 will run a special workout, see note following this paragraph. Age group 10-under and 11-12 should do two sets of 4X300 on a track, as described in the training guide. Walk back to start line, taking 90 seconds between reps. Rest four minutes between sets. Age group 11-12 can also do one more 300 if they want at the same pace after resting 4 minutes. The 13-14 age group should do two sets of 4X300 and then a set of 3X300. Rest four minutes between each set. Run the third set in racing shoes. Always run the 300 portion with the wind at your back. If you do not have access to a track, substitute a very hard 60-second run for the 300M run with a 90-second rest between reps, and run every rep with the wind at your back.

If this is your first time doing this workout you must call Coach Ramsey as it might not be best for you.

Age group 15-18, run five reps 800M each, followed by a single 400M run, with two minutes rest between reps. Your first 800 should be 10 seconds slower than 5K race pace. Gradually increase intensity with each rep so that the fourth rep is at 5K race pace and the fifth rep is about five seconds faster than 5K race pace -- NO FASTER! Run the finishing 400 at 75-82 seconds for girls and 65-72 seconds for boys. Talk to Coach Ramsey if you have any questions.

Wed., Dec. 3-- Easy run for everyone on this schedule. Adjust your off-day cycle as necessary.

Thur., Dec. 4-- Off day, travel.

Schedule #2-- For those who will run a 5K race on Thanksgiving Day

Tue., Nov. 18-- Type A; 3X800M or 3X3 minutes for age groups 8 & under; 4X800M or 4X3 minutes for age groups 9-10 and 11-12; 5X800M or 5X3 minutes for age group 13-14. Run 60 secs hard, 60 secs easier, 60 seconds hard, with 2:30 minutes rest between sets, warmup and cool down as usual. Older runners, if you have any question about this workout, contact Coach Ramsey.

Wed., Nov. 19-- Type B fartleks; 10 sec faster, 10 secs slower, 20 secs faster, 20 secs slower, up to 80 seconds and then back down to 10 secs.

Sat, Nov. 22-- Type A hill workout; two sets of three repitions (six hill runs total) for age groups 6-8; two sets of four repetitions (eight hill runs total) for age groups 9-10 and 11-12. Three sets of four reps (total 12 hill runs) for age group 13-14. If possible find a hill approximately 150-200 meters in length. Start on the flat at the bottom and run up the hill and at the top continue running for another 50-100 meters. This teaches the runner to finish the hill and to continue the pace. Too many runners are satisfied with having made it up the hill that they get beat on the top and lose the race at this point. Walk/jog back down and start again. Note: Call Coach Ramsey if you cannot find a suitable hill.

Mon., Nov. 24-- Type A; Type A consisting of two sets 4 X 90 sec fast/hard runs with a 60-75 sec rest between each run and a three minute rest between sets. Age group 8 & under no more than 6-7 of the 90 sec runs. Age group 13-14 should do 2.5-3 sets.

Thurs., Nov. 27-- 5K race. Age groups 10-U and 11-12, race through two miles; age group 13-14, race through 4K.

Sun., Nov. 30-- Type A; 3X800M or 3X3 minutes for age groups 8 & under; 4X800M or 4X3 minutes for age groups 9-10 and 11-12; 5X800M or 5X3 minutes for age group 13-14. Run 40 secs hard, 20 secs easier for 3 minutes, with 2:30 minutes rest between sets, warmup and cool down as usual. Older runners, if you have any question about this workout, contact Coach Ramsey.

Wed. Dec. 3-- Type A, 300s for age groups 8 & under through 13-14. Age groups 15-18 will run a special workout, see note following this paragraph. Age group 10-under and 11-12 should do two sets of 4X300 on a track, as described in the training guide. Walk back to start line, taking 90 seconds between reps. Rest four minutes between sets. Age group 11-12 can also do one more 300 if they want at the same pace after resting 4 minutes. The 13-14 age group should do two sets of 4X300 and then a set of 3X300. Rest four minutes between each set. Run the third set in racing shoes. Always run the 300 portion with the wind at your back. If you do not have access to a track, substitute a very hard 60-second run for the 300M run with a 90-second rest between reps, and run every rep with the wind at your back.

If this is your first time doing this workout you must call Coach Ramsey as it might not be best for you.