Off-Season Training
Goal: Athletes who train between the end of Cross Country season and the start of track will be able to run one mile without walking or stopping.
Note: If you play another sport between October-February do not worry about running. Playing another sport is one of the best ways for you to stay in shape.
Plan: It’s a good idea to run 3 days a week during the off season. Choose one of the following types of runs for each day that you train.
Please remember to practice safe running while completing any off-season training.
Goal: Athletes who train between the end of Cross Country season and the start of track will be able to run one mile without walking or stopping.
Note: If you play another sport between October-February do not worry about running. Playing another sport is one of the best ways for you to stay in shape.
Plan: It’s a good idea to run 3 days a week during the off season. Choose one of the following types of runs for each day that you train.
- Run Easy- Run for a short amount of time at about 60% effort pace. Anywhere from 15-20 minutes is a suitable amount of time.
- Run Long- Run for 30 minutes or 15 minutes one direction and 15 minutes back. Run at a pace where you can have a conversation with a friend. This should be close to your 30% effort pace.
- Run Fast- Pick a distance that is close to 400m. You could use the track, the street you live on, the playground loop at the Greenway or another park. Run this distance at a fast pace and repeat with some rest in-between each repetition. Think of this as your 90% effort day.
Please remember to practice safe running while completing any off-season training.