Suggested training schedule for Missouri Valley Championships through Nationals
Age groups 6-8, 9-10, 11-12, 13-14
Consult the cross-country training guide for younger runners for details on running these and other workouts.
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 two-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!
Wed., Nov. 9-- Type A consisting of two sets of 4 X 90 second fast runs with a 60-75 second rest between each run and a three minute rest between sets. Warm up and cool down as usual. Age group 6-8 should do two sets of 3 x 90 second runs. Age group 9-10 should do two sets of 4 x 90 second runs. Age group 11-12 should do 2-2.5 sets. Age group 13-14 should do 2.5-3 sets.
Thur., Nov. 10-- ARMY TAG or Type B cruise interval workout; three sets of 5 minute repetitions for age group 6-8; four sets of 5 minute repetitions for age groups 9-10, 11-12, and 13-14. To run the workout properly, run each five minute repetition faster than easy run pace but slower than race pace. Rest for one minute in between repetitions.
Sun., Nov. 13-- Type A; 3X800M or 3X3 minutes for age groups 6-8; 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.
Wed. Nov. 16-- Type A, "300-meter runs on a track" OR "60-second runs on a flat running path": as described in the training guide. Walk back to start line or rest 90 secs. between repetitions. Rest 4 mins between sets. The 6-8 age group should do 2 sets of 3 x 60 second runs or 6 total runs. Age group 9-10 should do a set of 4 and then a set of 3 x 60-second runs (a total of 6-7 runs). Age group 11-12 should do two sets of 4 (a total of 7-8 runs). Age group 13-14 should do 2 sets of 4 and then a set of 2 (a total of 10 runs). Make sure that the wind is at your back as much as possible. If possible, run the last set in racing shoes. If you do not have a track or a flat running path available please call Coach Ramsey for your workout. Warm-up and cool down as usual.
If this is your first time doing this workout you must call Coach Ramsey as it might not be best for you.
Thur., Nov. 17-- Off day, travel.
Rest & Recovery After Nationals - Coach Ramsey recommends that athletes 12 & Under begin training for track at the end of March 2012. All middle school athletes 13-14 years old are recommended to begin training again in the middle of February 2012. All high school athletes are recommended to begin training for track starting over Christmas Break.