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CROSS COUNTRY
COMMITMENTS & GOALS
The success of your cross country season begins with careful planning and a solid foundation of training during the summer months. We will officially begin on Monday, June 4th 2001 and our base training will end on September 30th. The total period is seventeen weeks. The emphasis is on a gradual increase of mileage of about 2-4 miles per week. The majority of the training is distance based with hills. It takes time for your body to adapt to the increase in mileage but if spread out over a three month period it will serve three main objectives:
1. Prevention of injury
2. An increase of aerobic capacity which enables your body to process oxygen more efficiently and run faster times
3. A strong base which prevents you from "peaking" too early and will allow you to peak later in the season in late October and November during the Orange County Championships, Mt. SAC Invitational, League Finals and during CIF.
Study the following Mileage Goal Plan, and look at the previous year's training and personal bests. Take some time and decide what you want to accomplish during the upcoming season. Set your goals for the miles per week and goal times for a 3-mile course and at Mt. SAC (a quite-hilly course).
MILEAGE GOAL PLAN *
| LEVEL | GRADE, YEARS RUN |
MINIMUM MILES/WEEK |
WEEKS TRAINED |
TOTAL
MILES (Mi/Wk × Wks) |
| 1 | 9th 1st year (beginner) |
20 mi/wk | 11 17 |
220 miles 340 miles |
| 2 | 10th 2nd year (intermediate) |
25 mi/wk | 11 17 |
275 miles 425 miles |
| 3 | 11th 3rd year (advanced) |
30 mi/wk | 11 17 |
330 miles 510 miles** |
| 4 | 12th 4th year (advanced) |
35 mi/wk | 11 17 |
385 miles 600 miles** |
11 Weeks: July 16th - September 30th
(5 week summer + 6 weeks of season)
17 Weeks: June 4th - September 30th (6 week pre-summer + 5 week summer + 6 weeks of season)
* This "Mileage Goal Plan" is a guide.
You may strive to exceed the plan for your level or grade, but please
plan this with your coach so you can receive any necessary guidance to
structure your training.
** 500 Mile Club: if you run 500 miles or more during the 17-week period (June 4th - September 30th), you will receive the famed 500 Mile Club t-shirt. Wear it with pride.