Off Season Training. KISS

Keep it simple, Stupid!  That's what I've been telling myself when planning out this track season's off season training.  I know that in the past, I've been very prescriptive in the types of training that we should be doing during the off season, but really, it boils down to this....

To race well at any distance above 400m, you need to have a fair amonut of aerobic power.

So, with that in mind.  We will focus on developing aerobic power.  For the next 6-7 weeks, ALL athletes in the distance/mid distance groups should be working on putting in steady mileage.  We should run something hard 2-3 times a week.  One of those hard days should be a long run, totalling 20-25% of your weekly mileage.  Finally, sprint once a week.  That will be one of the other 3 hard days.  See details in the training plan linked below.

Distance and Mid-D off season training.

Training Plan for (Non Throw) Field Eventers.

The training types are listed in order of importance.  For you guys, aerobic endurance is the most important....this is the ability to run a high volume without getting tired.  Aerobic Power is second.  That is the ability to run fast without getting tired.  The other training emphases are of less importance, but they are still worked into the sample week.

When looking at the plan, bear in mind that the sample week is not a mandatory training plan.  For some of you, the sample week might be too easy.  For others, it might be too hard.  The purpose of the sample week at the bottom of the document is to show how you can put all of the training types we want to accomplish into one smooth week of training.

Enjoy your time off from school and enjoy running free during this break.

Coach B.

Pole Vault?...On a cross country site?

Well.....we do have a number of vaulters who ran cross this year:

Josue
Gillyan
Pia
Jazmine...

Check this out.

Mt. SAC International Pole Vault Camp

See if you guys can get a hold of Morgan, Hannah, and Clara.  This is an excellent opportunity to get a head start on our competition.