Suggested training schedule for Sept. 11 - Oct. 1
Age groups 6-8, 9-10, 11-12 & 13-14
This schedule will cover a three-week period that includes three Brocaw Blazers meets (In Manhattan on Sunday, Sept. 17th, in Wichita, KS on Sunday, Sept. 24th and in Raymore, MO on Saturday, Sept. 30th). Runners in these age groups should compete in two of these three meets if at all possible. During this period we will begin to introduce Type A and Type B workouts into the training cycle. Try to follow this schedule as closely as possible. 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 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.
Remember to WARMUP & COOLDOWN for all workouts except easy runs!
Tues., Sept 12, Wed., Sept. 13 or Thur., Sept.14 -- ARMY TAG or Type B hills or Speed Sandwich. For the hill workout, 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 cool down; 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.
NOTE -- Whatever day you choose to do one of the above workouts is not important but the rest of the weekdays must be easy runs.
Sun., Sept. 17 -- Those who are not competing in a meet this weekend should do a Type A workout on Saturday or Sunday consisting of two minute runs with two minutes of rest/recovery between sets as follows: Ages 8 & Under should do four sets. Ages 9-12 should do six sets. Ages 13-14 should do 7-8 sets. The running 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 20 minutes for the 8&U group, 25 minutes for 9-10 group, 30 minutes for ages 11-12, and 35 minutes for age group 13-14.
Wed., Sept. 20 -- 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 7-8 should do the workout for 15 minutes total; runners ages 9-10 should do the workout for 17-18 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., Sept. 24 -- Type A workout consisting of four three-minute sets of running one minute hard, one minute easier, one minute hard, with three minutes recovery between sets. Ages 8 & Under should do three sets. Ages 9-12 should do four sets. Ages 13-14 should do five sets. Total running time for this workout including warm-up and cool down should be about 20 minutes for the 6-8 group, 25 minutes for 9-10 group, 30 minutes for ages 11-12, and 35 minutes for age group 13-14.
Wed., Sept. 27 -- ARMY TAG or Type B cruise interval workout; 3 minute repetitions with 30 seconds rest between each run. To run the workout properly, run each three minute repetition between easy run pace and slightly slower than race pace. It should be comfortably hard! At the end of 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. Five sets for age group 6-8, six sets for age groups 9-10 & 11-12 and seven sets of 3 minute reps for age group 13-14. Warm-up and cool down as usual.
Sat., Sept. 30 -- Those who are not competing in the meet this weekend should do either the workout listed above for Sunday, Sept. 17th or Sunday, Sept. 24th today. Please do the one that you haven't done yet. If you have already done both, it is your choice.