Storm CC Summer Running 2015
As a runner it is important that you are utilizing your off season training. Some of you may have not put in many miles at all, while others of you have been running most of the spring. All of us coaches CANNOT wait to be working with you come this fall. We hope that you get some great runs in and maybe run a 5k or two this summer.
STORM CC offers incentive to those who take training seriously over the summer. We want you to come into the season with some base mileage, so you can be competitive at the start of the season. If you run 100, 150 or 200 miles, you will get a t-shirt at the start of the season. The only way to get this shirt though, is to show proof that you have run those summer miles. You can record this any way you’d like. Coach Zeilenga needs to have a running log in order to get the shirts ordered.
Here is a plan that you can follow for summer months. I have broken down the plan into beginner and advanced. If you have been running prior to summer follow the advanced plan. If you have not been running at all, please follow the beginner suggestions. Please remember that these are just suggestions. If you want something a little bit more specific, you can contact Coach Zeilenga, Hines, or Lahr at any time this summer.
You have 10 weeks from the second week of June till the 1st day of the season. Here is a breakdown of the miles per week you need to run if you want to meet one of our mileage milestones.
100- 12 miles per week
150- 17 miles per week
200- 23 miles per week
June:
Beginner- Run 2-3 days per week (each of these runs should be anywhere from 2-4 mile runs)
Advanced- Run 3-4 days per week (each of these runs should be anywhere from 3-5 mile runs)
July: This should be your most intensive month of running. Make one of those days you run, a longer run. It is good for your endurance to vary up the distances you run.
Beginner- Run 3-5 days per week (distance 2-5 miles)
Advanced- Run 4-5 days per week (distance 3-6 miles)
August: (Season begins August 17)
Beginner- Run 4-5 days per week (distance 2-6 miles)
Advanced- Run 5-6 days per week (distance 3-7 miles)
Running with a friend, a teammate, or a parent allows you to be safer on the roads and can be much more fun. Please also remember that while you are putting in extra miles you need to take care of your body, by getting enough rest, drinking lots of fluids(especially on super warm days), and eating good nutrient rich foods that will give your body energy and promote recovery. If you are feeling aches and pains, it is okay to rest your body and ice those areas that hurt.
Contact information for coaches: Storm CC blog:
marie.zeilenga@isd47.org http://srrstormcc.blogspot.com
