Together Everyone Achieves More = TEAM Putting in consistent mileage, eating right, getting enough sleep are all important components of becoming a healthy and strong runner. One item often overlooked for a novice runner is the pacing and intensity of your workouts. Consistent training, for weeks and months yields the best results in the long run. Running too fast on your easy days doesn't allow the body to recover. Not going fast enough in your workouts will not prepare you to reach your potential. If you go too fast, too often, injury risks soar through the roof. Recovery days should be slower, harder days should be consistent with a recent race performance, and you should NEVER run hard days back to back. Be healthy, use your teammates with similar abilities to help you with your pacing. Confused? The PDF below is a guideline for training paces on all types of days. Follow it!
workout_intensities.pdf | |
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So, you have decided to be a part of the JMM Girls CC program. Congratulations! We believe this endeavor will be such a memorable part of your high school experience. If you don't know anyone, RELAX! Before the first day of school, you will know dozens of teammates and you will forever be etched in our JMM CC family. Whether you have experience or not with the sport, we have developed a series of summer plans and supplemental activities to get you ready for the upcoming season. Let's begin.
Below, is an introductory background document to selecting a training plan. Please review.
Below, is an introductory background document to selecting a training plan. Please review.
summer_program_background.pdf | |
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Hopefully, you now have a pretty good idea which plan you should be following. Please click on one of the plans below to get started. Review the plan, and ask yourself, am I committed to doing this, day in and day out from now, until Halloween? If yes, select the plan that works for you and print a hard copy of the running plan you wish to follow. So that I know you've read this and are committed to it, please email Coach Paul - and indicate which summer plan you will be following. [email protected]
green_beginner_plan_2020.pdf | |
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silver_veteran_plan_2020.pdf | |
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gold_advanced_plan_2020.pdf | |
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In addition to the running, you must supplement the mileage with strength/core workouts at least three days per week. Coach Katie has developed an awesome strength workout that can be completed after you finish your runs each day. These workouts will take approximately 20-30 minutes to complete. Get used to these, as many of the same exercises (and a few more) you will be doing during CC practices! The PDF is interactive. Click on the hyperlinks to see demonstrations of each of the exercises to assure that you are performing them correctly.
strength_xc.pdf | |
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