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Suggested training schedule for Oct. 2 - Oct. 22
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Age groups 6-8, 9-10, 11-12 & 13-14
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This schedule will cover a three-week period that includes two Brocaw Blazers meets (In Baldwin on Sunday, Oct. 15th and in Emporia on Sunday, Oct. 22). Runners in these age groups should compete in at least one of these two meets if at all possible. Try to follow this schedule as closely as possible. 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 for 12 & Under and every 5th day for those 13 and above. Maintain the same time limits on easy runs that you have followed for the past several weeks (20 minutes for 6-8, 25 minutes for 9-10, 32 minutes for 11-12, 40 minutes for 13-14).

"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 these Type A and Type B workouts.

**Tues., Oct. 3** -- Type A hill workout; two sets of three repetitions (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. Rest 3 minutes between sets. 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.**

**Wed., Oct. 4** -- Type B cruise intervals consisting of 3 minute intervals. Ages 6-8 should do 5 sets of 3 minute intervals. Ages 9-12 should do 6 sets of 3 minute intervals. Ages 13 & above should do 7 sets of 3 minute intervals. Rest for 30 seconds in between each set. During the intervals, gradually accelerate to a pace that's about 30-45 seconds slower than your mile race pace. After the first 3 sets, your heart rate should be in the range of 190-200 beats per minute (or 19-20 beats in 6 seconds). Do not run any faster than that pace. Warm-up and cool down as usual.

**Sun., Oct. 8** -- Type A consisting of two sets of 4 X 90 second fast runs with a 90 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.

**Wed., Oct. 11** -- Type A workout consisting of four three-minute sets, running 40 seconds hard, 20 seconds easy, through each set. Rest three minutes between sets. Ages 6-8 should do three sets. Ages 9-12 should do four sets. Ages 13-14 should do five sets.

**Thur., Oct. 12** -- Type B hills. Run the uphills and tops aggressively. The downhills and flats should be run at an easy pace. Make sure to do at least a 5 minute warm-up and cooldown; runners ages 10&Under should do the workout for 15 minutes total; runners ages 11-12 should do the workout for 20 minutes total; runners ages 13-14 should do the workout for 25 minutes total. Runners ages 10&Under should warm up for 5 minutes before the workout and should also cool down for 5 minutes after the workout. Runners ages 11-14 should warm up for 7 minutes before the workout and should also cool down for 7 minutes after the workout.

**Sun., Oct. 15** -- Brocaw Blazers' meet, 3:00 p.m., in Baldwin, KS at the golf course or Type A workout consisting of two five-minute sets as follows: two minutes hard, one minute easy, two minutes hard. Four minute recovery between sets. Age group 13-14 can do a third set with a four-minute recovery between the second and third sets. Those runners 9-12 may run an additional 90 sec - 2 min hard after their second set recovery if appropriate. The "hard" portion should be run at two-mile race pace, or at a good cross country meet pace. Total running time for this workout including warm-up and cool down should be about 25 minutes for 10-U group, 30 minutes for ages 11-12, and 35 minutes for age group 13-14.

**NOTE:** All runners are to run easy on Tuesday, October 17th. For the next four weeks, Type A and Type B workouts will be held on Wednesdays and Thursdays.

**Wed., Oct. 18** -- 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 (60-70 secs.) between repetitions; rest 3-4 mins between sets. The 6-8 age group should do only 6-7 total runs. Age group 9-10 should do two sets of 4 x 60-second runs (a total of 8 runs). Age group 11-12 should do two sets of 4 and then one set of 2 (a total of 10 runs). Age group 13-14 should do 3 sets of 4(a total of 12 runs). 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.

**Thu., Oct. 19** -- Type B cruise intervals consisting of 3 minute intervals. Ages 6-8 should do 5 sets of 3 minute intervals. Ages 9-10 should do 6 sets of 3 minute intervals. Ages 11 & above should do 7 sets of 3 minute intervals. Rest for 30 seconds in between each set. During the intervals, gradually accelerate to a pace that's about 30-45 seconds slower than your mile race pace. After the first 3 sets, your heart rate should be in the range of 190-200 beats per minute (or 19-20 beats in 6 seconds). Do not run any faster than that pace. Warm-up and cool down as usual.

**Sun., Oct. 22** -- Brocaw Blazers meet at 4:00 PM, in Emporia at Jones Park. Runners who are not competing in the meet today should do a Type A workout consisting of 4 x 3 minutes sets as follows: one minute hard, one minute easier, one minute hard. 3 minutes recovery between sets. Age group 6-8 may only do 3 sets. Age group 13-14 may do a 5th set. Warm-up and cool down as usual. There will be no practice in the KC and Lawrence area due to the meet today.