Suggested training schedule for Missouri Valley Championships through Nationals
Age groups 6-8, 9-10, 11-12 & 13-14
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 harder 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. 8 -- Type A workout consisting of 3 minute runs; running 60 seconds hard, 60 seconds a touch easier and 60 seconds hard, throughout 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. Warm-up and cool down as usual.
Sat., Nov. 11 -- 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.
Tues. Nov 14 or Wed. Nov. 15 -- 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.
Wed., Nov. 15 -- Easy run or Type B, Speed Sandwich: alternate 20 seconds fast and two minutes easy for the entire workout; 8 & Under should do this about 10 minutes; 9-12 should do this about 15 minutes; runners 13-14 should do this 20 minutes. Warm up and cool down as usual.
NOTE: This workout may only be done if you run the Type A, "300-meter runs on a track" OR "60-second runs on a flat running path" on Tuesday. You may also choose to do an easy day instead if you did the workout yesterday. If this is your first time doing this workout, you should just do an easy day or you must call Coach Ramsey as it might not be best for you.
Thur., Nov. 16 -- Off day, travel.
Rest & Recovery After Nationals - Coach Ramsey recommends that athletes 12 & Under begin training for track at the end of March 2024. All middle school athletes 12-14 years old who will be competing for their schools may begin training again in the middle of February 2024. All high school athletes should take a 2-4 week break before resuming training for track sometime in December.