Summertime is the perfect time of year to focus on prepping for the upcoming cross country season.
Sure, the racing takes place in the fall, but the training starts in June. After track has finished and a break from running has been taken, the goal of every serious cross country runner is to safely, but methodically add a strong base of aerobic running to their legs.
This post will present a comprehensive guide to maximizing the summer months by getting in a solid base for any and all types of cross country runners that will help them compete at their best in November.
Establishing Training Paces:
Summer training is all about safely putting in miles. The more miles you can accumulate without getting hurt, the better your season should go.
If you are coming off of a track season, you should have an idea about how fast your training runs should be. If you’re new or are looking for a more accurate guide to how fast you are supposed to be running during the summer, then you’ll need to use a pace calculator or training pace guide.
While most of your summer training should be spent running, that doesn’t mean you can’t and shouldn’t supplement with cross training, including cardio workouts like pool running, cycling, the elliptical, or the rower.
Setting Goals:
Now that you know what your typical, easy running pace should be, it’s time to set your goals for the upcoming cross country season. It’s time for you to set goals that are going to match the amount of work you plan on putting in. If you just had a monster track season, it’s time to really reach for your cross country goals. You’ve probably opened up new doors with the work you put in during the spring and it’s time to back up the track times with solid performances over the 5k distance.
Need a template to help you set SMART goals? This resource should help you!
Keep in mind that your running goals might include individual performances or team goals.
Training Plan:
Prepping for a successful cross country season requires dedication, determination, and stamina (10 weeks of summer training can be tough). Make sure you are in contact with your coach and the upper classmen about a training program to follow.
Most likely, your coach will provide you with a detailed plan for achieving your mileage goals. Most of your summer running should be easy, base building mileage, but once you get in shape, your coach should start including tempo runs, intervals, hills, and long runs.
You will want to meet up with your teammates so you can push each other to reach your goals, whether that’s mileage, pace, strength training or workouts.
Summer workouts and training are all about being consistent and getting quality mileage in. Obviously, the more you can do without getting injured, the better your fall will be.
If that means that you can only safely run 25 miles per week, then that’s what it has to be. Be aware that some cross country runners will be doing upwards of 70 miles a week, so you might have to supplement with cross training (biking, swimming, the elliptical, etc) to keep up aerobically with your teammates and competitors.
As the summer progresses and your training has been consistent, you should be able to add mileage each week to your running load. If you start your summer running 30 miles per week, by the end of the summer, you might be able to handle 45-50 (assuming you are not injury-prone) and you and your coach have discussed the mileage increase.
Fueling For Success:
As a high school runner, proper nutrition and hydration are vital to you performing well. Fuel your body with a balanced diet that includes proteins, carbohydrates, whole grains, fruits, and veggies.
As a growing runner, you’ll want to focus on eating high-quality meals as often as possible, including right after your workout(s).
Focus on hydration throughout the day, including before and after your training sessions.
Remember, a well-fueled body is able to perform at a high level!
Conclusion:
Summertime provides an excellent opportunity for cross country runners to focus on their upcoming season. With the right approach, which includes setting goals, creating an appropriate training plan, and following a healthy diet and consistent sleep routine, you’ll have the tools you need to succeed.
Furthermore, developing mental focus techniques can help runners boost their confidence and stay motivated. With this comprehensive guide, runners can start training for cross-country this summer with confidence.
Now that you have all the tools you need to be successful, the next thing you have to do is start training. Make sure you are joining your team for runs. This is the best strategy to have fun with training and make sure you are logging the mileage necessary for a good cross country season.
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