Benton Middle School Cross Country Off Season Workout Weekly Runs 2 to 3 runs of 20 minutes or more during the week. Long run of 30+ minutes on the weekend. I will have group runs on weekends as often as I can with locations to be posted. The dates and times will be posted on Facebook. If you can, try to do your long runs with a buddy or several other runners. Do at least 2 core workouts a week. 1 minute butt kicks 1 minute high knees 15 push ups 15 burpees 15 crunches 20 jumping jacks 15 squat jumps 20 second right side planks 20 second left side planks 30 second elbow planks Other tips: • Expect to have lousy runs from time to time, especially as the weather heats up. Learn to tolerate them. The key is being consistent. • Run with a teammate, or in groups if possible. The mutual motivation is helpful and the training often goes by more quickly with a partner. • Twice a week, incorporate 6-8 20-second strides (near-sprints) into the middle or end of a run. This is all the speedwork youll need over the off season. • Stay off paved roads whenever possible. Trails and dirt roads are much, much more forgiving on the legs than asphalt. • If you do get injured, let me know right away. Rest days are okay if you truly need them, but you should come to regard yourself as an everyday runner. Keep a log of your workouts and runs. Have your parents sign your logs each week to keep you motivated and maybe even get them to run with you. We will do this workout until track starts. If you don’t run track, keep doing this workout until our summer workouts begin. Keep it fun!! Send me copies of your logs at the end of each week so I can keep up with you too. I will keep track of all of you and we will have prizes when the summer workouts begin for all your hard work! Good luck and if you have any questions or suggestions let me know. Send your log copies to dalstar12@aol. You can text me at 318-426-2308 with questions.
Posted on: Mon, 26 Jan 2015 00:46:20 +0000
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