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1 ANNA HGH SCHOOL CROSS-COUNTRY Head Boys & Girls Coach: Dean Stewart Assistant Coach: Mike Thomas OPEN RUNS during the summer: Monday, Wednesday, Thursday 6:00 PM at shelter house Starts Monday, June 18 PHYSICALS: Free physicals will be offered on Wednesday, July 25 th starting at 6:30 pm to 8:00 pm at the Anna Elementary. Athletes need to pre-register with the high school office and have a copy of the OHSAA form filled out and signed by parents prior to the appointment. OHSAA physical forms are available on the school web site. Only spots are available on first come, first serve basis. First Practice: Wednesday, August 1st 6:00 PM at shelter house Must have a physical before you can practice Cedar Point Trip Tuesday, August 7 th (could be changed) Things you need: Running watch to time runs Good pair of running shoes Visit regularly to keep up to date on what is going on. WHAT SHOULD YOU RUN? It takes 3 to 6 weeks to adapt to training. You need to start running at the beginning of the summer so when we start in August, it will not feel quite as bad. You do not need to run fast. Just run. Start out the run at an easy pace. Run the first half of the run at a comfortable pace. If you feel good, you can run the last half faster. Run for time. Coach can be contacted at: Head School Coach D Stewart runstew@gmail.com Assistant Coach Thomas rubberhead55@yahoo.com

2 minutes a day, 5 days a week to get fit. 45 minutes a day, 6 days a week to compete. 60 minutes a day, for at least 6 days a week, to maximize your potential Weeks the first three weeks is adaptation. It will take 3 weeks to start getting the first benefits. You will still struggle from day to day. Your runs will be up and down during this time. 6 Weeks adaptation will occur. Running will be more consistent. You will still have good days and bad days, but more good days. Running should be more enjoyable. 9 Weeks you should be fit in 9 weeks. After nine weeks, your runs will be consistent. Your bad days will now be as good as or better than your previous good days and you should have more and better good days. Simply put. You need to run. You need to run for at least 30 minutes non-stop. You need to run for at least 5 days a week. 30 minutes of non-stop running will make you fit. It will take 3 weeks to adapt, and you will start feeling in shape and after 6 weeks. It will take 9 weeks to reach full fitness level. HERE S THE PLAN RUN RUN EVERYDAY Or at least 6 days a week, but no less than 5 days. Run at least 30 minutes non-stop. Go slow the first 15 minutes, and then pick it up if you can. Get in 30 minutes with out stopping. Once you are run 30 minutes non-stop for 3 weeks, add a 45-minute run once a week in the 4 th week, add two 45 minute runs in week 5, and finally three 45 minute runs in week 6. Starting with week 9, Try to run 45 minutes four days a week and 30 minutes the rest of the week. TO MAXIMIZE YOUR POTENTIAL (to run the best you possible can), add the following training components to your weekly schedule. These runs will improve your anaerobic threshold level, the level at which you have to slow down because you build up too much lactate in your blood, which will in turn allow you to tolerate higher levels of lactate in races, enabling you to run faster races. SHORT PPM RUN a run of 2 miles at a fast pace. LONG PPM RUN at run of 4 miles at a fast pace MILE TIME TRIAL once a week run mile as hard as you can then finish the run at an easy pace.

3 Monday Long Run Tuesday SPPM Short Pace Per Mile Run Weeks 1-4, run first mile easy, the run second mile as hard as you can, for a total of 2 miles. Weeks 5-8, run first mile easy, the run 2 miles as hard as you can, for a total of 3 miles. Weeks 9-10, run first mile easy, the run 2 miles as hard as you can, then run the last mile easy for a total of 4 miles Wednesday Easy Run Thursday LPPM Long Pace Per Mile Run Weeks 1-2, run first mile easy, the run 2 miles as hard as you can, for a total of 3 miles. Weeks 3-4, run first mile easy, then run 3 miles as hard as you can, for a total of 4 miles. Weeks 5-8, run first mile easy, the run 4 miles as hard as you can, total of 5 miles. Weeks 9-10, run first mile easy, the run 4 miles as hard as you can, then run the last mile easy for a total of 6 miles Friday Easy Run Saturday TM Timed Mile Run firs mile as hard as you can, then finish rest of the distance at an easy pace to get the total miles for the day. Sunday Easy Run HIGH SCHOOL M TU W TH F SA SU Total Miles LR SPPM AC LPPM AC TM AC for Week May 27-Jun 2 WK1 4 1/1 (2) 4 1/2 (3) 2 1/2 (3) 4 22 Jun 3-9 WK2 4 1/1 (2) 4 1/2 (3) 3 1/2 (3) 4 23 Jun WK3 5 1/1 (2) 4 1/3 (4) 4 1/3 (4) 4 27 Jun WK4 5 1/1 (2) 4 1/3 (4) 4 1/3 (4) 5 28 Jun 24 - June 30 WK5 6 1/2 (3) 5 1/4 (5) 4 1/4 (5) 5 33 July 1-7 WK6 6 1/2 (3) 5 1/4 (5) 5 1/4 (5) 5 34 July WK7 7 1/2 (3) 5 1/4 (5) 5 1/4 (5) 5 35 July WK8 7 1/2 (3) 6 1/4 (5) 6 1/5 (6) 6 39 July WK9 8 1/2/1 (4) 6 1/4/1 (6) 6 1/5 (6) 6 42 July 29- Aug 4 WK10 8 1/2/1 (4) 6 1/4/1 (6) 6 1/5 (6) 6 42 DAILY AFTER YOU RUN Stretch after you run. Also do push-ups, sit-ups and squats daily. Stretch hold stretches for 20 to 30 seconds Pushups - Do as many as you can, rest 1 minute, do as many as you can. Sit-ups - Do as many as you can, rest 1 minute, do as many as you can. Squats - Do as many as you can, rest 1 minute, do as many as you can. KEEP A LOG write down in a calendar or a log what you do each day. You cannot know where you are going unless you know where you have been. Also, keeping a log will help keep you going. You will be able to see your progress and also motivate you not to miss, since you will not want to see zeros in your log.

4 ANNA JUNIOR HIGH CROSS-COUNTRY Junior High Boys & Girls Coach: Teresa Stewart OPEN RUNS during the summer: Monday, Wednesday, Thursday 6:00 PM at shelter house Starts Monday, June 18 PHYSICALS: Free physicals will be offered on Wednesday, July 25 th starting at 6:30 pm to 8:00 pm at the Anna Elementary. Athletes need to pre-register with the high school office and have a copy of the OHSAA form filled out and signed by parents prior to the appointment. OHSAA physical forms are available on the school web site. Only spots are available on first come, first serve basis. First Practice: Wednesday, August 1st 6:00 PM at shelter house Must have a physical before you can practice Cedar Point Trip Tuesday, August 7 th (could be changed) Things you need: Running watch to time runs Good pair of running shoes Visit regularly to keep up to date on what is going on. WHAT SHOULD YOU RUN? It takes 3 to 6 weeks to adapt to training. You need to start running at the beginning of the summer so when we start in August, it will not feel quite as bad. You do not need to run fast. Just run. Start out the run at an easy pace. Run the first half of the run at a comfortable pace. If you feel good, you can run the last half faster. Run for time. Coach can be contacted at: Junior High Coach T Stewart tlstewart62@gmail.com

5 minutes a day, 5 days a week to get fit. 45 minutes a day, 6 days a week to compete. 60 minutes a day, for at least 6 days a week, to maximize your potential Weeks the first three weeks is adaptation. It will take 3 weeks to start getting the first benefits. You will still struggle from day to day. Your runs will be up and down during this time. 6 Weeks adaptation will occur. Running will be more consistent. You will still have good days and bad days, but more good days. Running should be more enjoyable. 9 Weeks you should be fit in 9 weeks. After nine weeks, your runs will be consistent. Your bad days will now be as good as or better than your previous good days and you should have more and better good days. Simply put. You need to run. You need to run for at least 30 minutes non-stop. You need to run for at least 5 days a week. 30 minutes of non-stop running will make you fit. It will take 3 weeks to adapt, and you will start feeling in shape and after 6 weeks. It will take 9 weeks to reach full fitness level. HERE S THE PLAN RUN RUN EVERYDAY Or at least 6 days a week, but no less than 5 days. Run at least 30 minutes non-stop. Go slow the first 15 minutes, and then pick it up if you can. Get in 30 minutes with out stopping. Once you are run 30 minutes non-stop for 3 weeks, add a 45-minute run once a week in the 4 th week, add two 45 minute runs in week 5, and finally three 45 minute runs in week 6. Starting with week 9, Try to run 45 minutes four days a week and 30 minutes the rest of the week. TO MAXIMIZE YOUR POTENTIAL (to run the best you possible can), add the following training components to your weekly schedule. These runs will improve your anaerobic threshold level, the level at which you have to slow down because you build up too much lactate in your blood, which will in turn allow you to tolerate higher levels of lactate in races, enabling you to run faster races. SHORT PPM RUN a run of 1 mile at a fast pace. LONG PPM RUN at run of 2 miles at a fast pace MILE TIME TRIAL once a week run mile as hard as you can then finish the run at an easy pace. Monday Long Run

6 Tuesday SPPM Short Pace Per Mile Run Weeks 1-3, run a mile hard as you can. Weeks 4-10, run first mile easy, the run a mile as hard as you can, for a total of 2 miles. Wednesday Easy Run Thursday LPPM Long Pace Per Mile Run Weeks 1-3, run first mile easy, then run 1 mile as hard as you can, for a total of 2 miles. Weeks 4-8, run first mile easy, then run 2 miles as hard as you can, for a total of 3 miles. Weeks 9-10, run first mile easy, the run 2 miles as hard as you can, then run the last mile easy for a total of 4 miles Friday Easy Run Saturday TM Timed Mile Run firs mile as hard as you can, then finish rest of the distance at an easy pace to get the total miles for the day. Sunday Easy Run JUNIOR HIGH M TU W TH F SA SU Total Miles LR SPPM AC LPPM AC TM AC for Week May 27-Jun 2 WK /1 (2) Jun 3-9 WK /1 (2) 2 1/2 (3) 2 14 Jun WK /1 (2) 2 1/2 (3) 3 17 Jun WK4 3 1/1 (2) 3 1/2 (3) 2 1/2 (3) 3 19 Jun 24 - June 30 WK5 3 1/1 (2) 3 1/2 (3) 2 1/3 (4) 3 20 July 1-7 WK6 4 1/1 (2) 4 1/2 (3) 3 1/3 (4) 4 24 July WK7 4 1/1 (2) 4 1/2 (3) 3 1/3 (4) 4 24 July WK8 5 1/1 (2) 4 1/2 (3) 4 1/3 (4) 4 26 July WK9 6 1/1 (2) 4 1/2 (3) 4 1/3 (4) 4 27 July 29- Aug 4 WK10 6 1/1 (2) 4 1/2 (3) 4 1/3 (4) 4 27 DAILY AFTER YOU RUN Stretch after you run. Also do push-ups, sit-ups and squats daily. Stretch hold stretches for 20 to 30 seconds Pushups - Do as many as you can, rest 1 minute, do as many as you can. Sit-ups - Do as many as you can, rest 1 minute, do as many as you can. Squats - Do as many as you can, rest 1 minute, do as many as you can. KEEP A LOG write down in a calendar or a log what you do each day. You cannot know where you are going unless you know where you have been. Also, keeping a log will help keep you going. You will be able to see your progress and also motivate you not to miss, since you will not want to see zeros in your log.

VO2 TRAINING: IDEAS FOR DISTANCE RUNNERS. Derek Leininger Head XC/Track Coach, Snider High School

VO2 TRAINING: IDEAS FOR DISTANCE RUNNERS Derek Leininger Head XC/Track Coach, Snider High School DEFINING VO2 INTERVALS 95-100 percent of VO2 Max pace To make it really simple: Around 5k Race Pace At this