Phase 1 Summer Workout Plan

Covenant Day SUMMER 2012-- Cross Country Training Template

***Important note! (PLEASE READ) – depending on a few different variables, some of you will follow the FOUNDATIONAL PLAN and others will follow the WELLS FARGO PLAN.  Since we are dealing with a wide range of age and ability, it is important that we do not train with a “one size fits all” philosophy.  I will try to communicate which plan I think you should follow individually at practice.  If you are wondering, please email me and we can discuss it. 

Foundational Training Plan – Approx 10 weeks

{Increase time by 5-10% each week – see chart below}

Day of Week	Phase 1	Total time	Supplemental Training
Monday	20 minute run continuous **after approx. 5 min. of gentle jogging, accelerate towards peak speed and hold for 5-10 minutes.  Gentle to end.	20 min	Core/Plank strength training (refer to the MENU on page 4; also refer to training videos located on blog**
Tuesday	Circuit *2 times 12 minute circuit. *5 minute walk in between ***see circuit handout for options	29 min	**see page 4 for circuit options
Wednesday	15 minute run **add 10-20 second surges.  Keep a moderate pace throughout. 10 minute walk	25 min	Core/Plank strength training (refer to the MENU on page 4; also refer to training videos located on blog**
Thursday	Circuit *2 times 10 minute circuit. *5 minute walk in between ***see circuit handout for option	25 min
Friday	15 minute run 10 minute walk 5 minute run	30 min	Core/Plank strength training (refer to the MENU on page 4; also refer to training videos located on blog**
Saturday	Long run OR bike/swim ***40 minutes continuous movement	40 min
Sunday	REST (feel free to switch Saturday and Sunday if needed)		Optional core/plank

***See next page (page 2) for chart showing you how much you should be increasing your minutes by.

5 – 10 % Increase Chart

Week #	Monday	Tuesday	Wednesday	Thursday	Friday	Sat/Sun	TOTAL Minutes
Week 1	20 min	29	25	25	30	40
Week 2	22	32	27	27	33	42
Week 3	24	35	30	30	36	45
Week 4	20	29	25	25	30	40
Week 5	26	35	30	30	36	45
Week 6	29	38	33	33	40	49
Week 7	22	32	27	27	33	42
Week 8	25	35	30	30	36	46
Week 9	28	38	33	33	39	50
Week 10	24	35	30	30	36	45

***SEE BELOW FOR “WELLS FARGO” TRAINING PLAN***

This will be the plan for the more experienced runners.

 

                              Wells Fargo Training Plan

Phase 1 – approximately 8 weeks

·         Beginning of June through middle of July (ends July 21)

·         GOAL à Increase miles to 30-35 miles per week.

·         GOAL à Improve strength and power

	WORKOUT THEME	Intermediate	WORKOUT THEME	Advanced
Monday	Continuous Run	3-4 miles	Tempo	4-5 miles
Tuesday	Speed/Circuit	2 miles	Speed/Circuit **metronome (if available)	3 miles
Wednesday	Continuous Run	3-5 miles	Continuous Run	4-6 miles
Thursday	Fartlek	2 miles	Fartlek	2 miles
Friday	Continuous Run	3-5 miles	Continuous Run	4-6 miles
Saturday/Sunday	Long Run Swim Bike	5-6 miles	Long Run Swim Bike	6-8 miles
Total		18 – 24 miles		23 – 30 miles

*** this phase will end July 21^st***

Phase 2 (“a” and “b”) – COMING SOON!! Stay tuned!

Circuit and Supplemental training MENU

*** INSTRUCTIONS for circuit training days (Tuesdays and Thursdays):

·         Choose 2 exercises from each of the 4 categories for a TOTAL of 8 exercises.

·         Complete 2 circuits with a 5 minute walk in between.

·         1 circuit = complete each of the 8 exercises chosen with a 200-300 meter run in between each of the exercises.  This should take approximately 12-15 minutes.

*** INSTRUCTIONS for supplemental days:

·         On Mondays, Wednesdays, Fridays – pick 2 categories and perform 2 to 3 of the exercises listed in that category.  Alternate categories day to day. 

Knee down	Upper leg
1.       Walk on heels&toes 2.       Write the abc’s with your toes à x2 3.       Calf raises.   Let heels hang off a stairs à x10 each leg 4.       Thera-band exercises	1.       Body weight squat à x8 2.       Step-ups à x8 each leg 3.       Forward lunge àx8 each leg 4.       Side lunge à x8 each leg 5.       Single leg squat à x8 each leg 6.       Straight leg touch your toe (standing on one leg) à x8 7.       Mountain Climbers à 30 seconds
Core	Upper body
1.       Plank (30-45 seconds) 2.       Plank with leg extension à x8 each leg 3.       Side plank with a leg lift à x8 each leg 4.       Inchworm à x8 5.       Leg raises 6.       Russian twist variation (holding some weight à x8 each side	1.       Push-ups à x10 2.       Dips à x10 3.       Inverted pull or pull up 4.       Lateral raise à x10 5.       Plate pulls à x10-15