OXC Summer Training Plan

Osakis XC Summer Training Plan - Hardest part of running is getting out the door

• BOOKMARK THE TEAM WEBSITE: WWW.OSAKISXC.COM, and like the Osakis Cross Country facebook page.  All team information will be there, including access to the team calendar showing fun run dates/locations.  Also, all the routines mentioned in the training plan are linked to with videos to follow.

• Friday Fun Runs – Starting the week of June 10th.  We will meet at Lake Osakis Beach at 4:30 pm unless informed otherwise.  All information on Fun Runs will be on the team calendar on the website for the most current information on the fun run locations. The week of the 4th of July there will be no Fun Run or Tempo Tuesday.

• Tempo Tuesdays — Every Tuesday (except for the week of the 4th of July) starting at 4:00pm at Brophy Park in Alexandria, we will convene for a workout.  We will leave the school at 3:35pm for those who need a ride. These workouts are not required, but they will be incredibly beneficial to your development as a runner.  We will always be done by 5:30pm.

• Captains are undetermined at this time.  The expectation is that all Osakis XC members display the leadership qualities we would expect from a captain. 

• Keep track of the minutes you put on a pair of shoes…they will wear out, especially if you wore them during track season.  I seriously suggest going to a store that specializes in running shoes (The Endurance shop in St. Cloud, or Mill City Running in Minneapolis are excellent) and getting fitted for a shoe that fits your foot.  For distance runners moving from the track season to the summer training, I strongly suggest getting a new pair of shoes.  Supportive shoes are better than thin and flexible…ALWAYS.

• The entire team JH and Varsity will report to practice on August 12th, 3:15 pm at the main entrance to the high school. Please put this on your calendar.  

Summer Training Guidelines

The goal is to build up our base to make the times continue to fall during XC season. If you follow this plan, focus on the little things (BE A TECHNICIAN), you will continue to have success. Here’s the plan going forward:

• You should always do core and foot strengthening (and those routines are up on the website (http://osakisxc.com/#routines ) if you want to watch the videos, keep doing this twice a week and try to extend the amount of time you do each exercise.  You can easily go through those routines while you are watching TV or before bed.  

•  FOCUS ON GOOD FORM, everything under or behind, quick turnover, relaxed arms, midfoot striking.  ALWAYS do the lunge matrix and leg swings before you run.  It takes 5 minutes, and it’s very good for your form.

• Once a week add 6-8x 80m (or 10 second) buildups, working on good sprint form. Always do AFTER your run.

• Mix up your easy run with 6-10 x 20 sec fast, 1 min easy.  This keeps those boring easy run days interesting and it gets you ready to run FAST

• Find someone to run with.  Get on a regular schedule where you can run together.  It will keep you honest and be much more fun than trying to do this on your own.

• The Workout and The Long Run are KEY: Easy running is good, but the weekly workout and the long run will determine how fit you get during the summer.  We want to consistently get these in every week. CONSISTENCY IS KEY!

• Compete in some road races.  There are various throughout the area.  Make an effort to enter a few periodically (never more than 1 every 3 weeks) and sub them for a run for that week.  It’s fun to compete, and they are often a very fun thing to do with your teammates in the off season.

Weight Training:  It is good to keep lifting twice a week if you have time to fit it in.  Alternate between a General lift and an Olympic Lift.  Never lift weights on back to back days.  It is advised to do the General Lift on the easy running or no running days and the Olympic Lift on the days you run hard. 

New to XC Plan

Starting the week of June 10th (Monday – Sunday) do the following runs in MINUTES RAN:

Week 1 – 16*,8,16 = 40

Week 2—16*,24***,16 = 56

Week 3—16*,24,8**,16 = 64

Week 4—16*,32,8**,16 = 72

Week 5—24***,32,8**,16* = 80

Week 6—24****,40,8**,16* = 88

Week 7—24***,40,16**,24* = 104

Week 8—24****,48,16**,24,16* = 128

Week 9—24***,48,16**,24,24* = 136

Week 10—24****, 40, 16**, 24, 24* = 128

Total Minutes Ran – 896

I have designated specific things to do on specific days with a (*) referring to the items below.

Do the lunge matrix, leg swings and hip drops (google if you don’t know what it is) before EVERY run.

*- do 6x100m buildups barefoot on the grass

**- find a nice hill (about 60-80m long) and sprint up it 8x

***- on a run 24 minutes or longer, alternate 2min harder with 2 min easier for 6x, OR Come to Tempo Tuesday

****- on a run 24 min or longer, run the first half easier, and push the second half so you finish about 1min to 1.5 min faster than the first half.

• Do a routine of various types of situps, planks, and pushups twice a week

Make the Leap to Varsity plan (Athletes looking to be prepared for Varsity)

Starting the week of June 10th (Monday – Sunday) do the following runs in MINUTES RAN:

Week 1 – 20*, 25**, 20*, 25 = 90

Week 2—20*, 25**, 20*, 35 = 100

Week 3—20*, 25***, 20*, 35, 20** = 120

Week 4—20*, 20, 20*, 20**, 30**** = 110

Week 5—20*, 25***, 25**, 20*, 45 = 135

Week 6—20*, 25****, 25**, 20*, 45 = 135

Week 7—20*, 25***, 20*, 25**, 40 = 130

Week 8—20*, 25**, 30****, 25*, 55 = 155

Week 9—20*, 25**, 30***, 25*, 60 = 160

Week 10—20*, 25**, 35***, 25*, 60 =165

Total Minutes Ran – 1,300

I have designated specific things to do on specific days with a (*) referring to the items below.

Do the lunge matrix, leg swings and hipdrops before EVERY run.

*- do 6x100m buildups barefoot on the grass OR 8x20sec fast, 1 min easy during run

**-,find a nice hill (about 60-80m long) and sprint up it 8-12x

*** -on a run 25 minutes or longer, alternate 2min harder with 2min easier for 6x, OR Come to Tempo Tuesday

****- on a run 25 min or longer build up the run so the second half is much faster than the first half…finishing near race pace for the last 2 min

• Do a routine of various types of situps, planks, and pushups twice a week

Be a Leader! Plan (Athletes looking to lead the team) 

Starting the week of June 10th (Monday – Sunday) do the following runs in MINUTES RAN:

Week 1 – 20*, 30**, 20*, 40, 20 = 130

Week 2—25*, 30**, 20*, 45, 20, 20 = 160

Week 3—25*, 30***, 25*, 45, 30**, 20 = 175

Week 4—25*, 25, 25*, 25**, 30**** = 130

Week 5—25*, 30***, 30**, 25*, 50, 20 = 180

Week 6—25*, 30****, 30**, 25*, 50, 25 = 185

Week 7—25*, 30***, 25*, 30**, 55***** = 165

Week 8—30*, 25**, 30****, 25*, 60*****, 25 = 195

Week 9—30*, 25**, 30***, 25*, 70*****, 25 = 205

Week 10—30*, 25**, 40***,25*, 60*****, 20 = 205

Total Minutes Ran – 1,730

I have designated specific things to do on specific days with a (*) referring to the items below.

Do the lunge matrix, leg swings and hipdrops before EVERY run.

*- do 6x100m buildups barefoot on the grass OR 8x20 sec fast, 1 min easy during run

**-,find a nice hill (about 60-80m long) and sprint up it 8-12x

*** -on a run 25 minutes or longer, alternate 2min harder with 2min easier for 6x, OR come to Tempo Tuesday

****- on a run 25 min or longer build up the run so the second half is much faster than the first half…finishing near race pace for the last 2 min

*****Progressively finish long runs by increasing pace to tempo over the last 20 min, with last 5-10 min at tempo.  Example, in a 45 min run, first 20 easy, next 15 getting faster, last 10 at tempo pace.

• Do a routine of various types of situps, planks, and pushups twice a week