Summer Prep for a SuccessfulYouth Cross Country Season

All great fall cross country seasons begin during the summer. From College, through High School down to the Youth circuit, the key prep work happens long before the first gun goes off. A successful fall season is based on the strength of your base, built over time. The main ingredient is endurance, acquired over several weeks of a gradual and incremental growth of long runs. Of course, for our youngest athletes, (ages 13 and under), the term long run is relative to age. To be properly prepared to meet the competition on the course, athletes should be engaging in a minimum of 6-8 weeks of prep work before the actually in-season training and racing begins. Ideally, a rest period of 10-14 days is scheduled between the end of spring track and the start of fall training. This is defined as a NO RUNNING period. This is crucial to allow the body to recovery from the intensity of competition, repair any minor muscle fatigue or damage, and an opportunity for natural growth spurts to occur. At all levels, summer running is initiated with a return to lower distances and easier paces. Athletes should complete at least 2-3 weeks of easy running before integrating tempo runs or interval training. Once the body has readjusted to running through a slow progression of volume (total miles or minutes per week), then pace specific work can begin. For most cross country runners, the season opener will fall somewhere between the last week in August and the second week in September. Here is a suggested progression for summer prep for athletes ages 9-13, based on a September 7th first competition (adjust for personal use)

o Following 1-2 weeks rest after Spring Track/Approximate July 1 Start Date: o Designed for Athletes Ages 11-14, Targeting a 3000m or 5000m Race Distance Week 1: • 2 days of running at 25%-33% the total maximum weekly volume built up during previous season (If your longest week was 20 miles, start with 5-7 miles for the week or 2.5-3.5 miles per run). • Conversation pace, record average mile. Week 2: • 2-3 days of running at 33%-50% the total maximum weekly volume built up during previous season (If your longest week was 20 miles, start with 7-10 miles for the week or 2.5-4 miles per run). • Conversation pace, record average mile. Week 3: • 2-3 days of running at 50-60% the total maximum weekly volume built up during previous season (If your longest week was 20 miles, start with 10-12 miles for the week or 4-6 miles per run). • Conversation pace, record average mile. • If healthy and ready, add runs with some rolling hills, continuous running not intervals, yet.

Week 4: • 3-4 days of running at 50-75% the total maximum weekly volume built up during previous season (If your longest week was 20 miles, start with 12-15 miles for the week or 4-6 miles per run). • First week of charting run paces. Each run should be a steady state run at 90 seconds to 2 minutes slower than target race pace. • 1 run over hills. • One run in week for should be a tempo run with 50% of the run being at race pace+ 30 seconds per mile. Week 5: • Same as week 4-No Increase Week 6: • 3-4 days of running at 75% the total maximum weekly volume built up during previous season (If your longest week was 20 miles, start with 15 miles for the week or 4-6 miles per run). • Each run should be a steady state run at 60-90 seconds slower than target race pace. • 1 run over hills. • One run in week for should be a tempo run with 50-75% of the run being at race pace+ 30 seconds per mile. Week 6: • 3-4 days of running at 75% the total maximum weekly volume built up during previous season (If your longest week was 20 miles, start with 15 miles for the week or 4-6 miles per run). • Each run should be a steady state run at 60-90 seconds slower than target race pace. • 1 run over hills. • One run in week for should be a tempo run with 50-75% of the run being at race pace+ 30 seconds per mile OR Long Interval Workout (each interval is 33%-50% of race distance at race pace + 60-90 seconds minute per mile) • Sample interval workouts: o 3 x 1 Mile (if target 5k race pace is 7:00 minute per mile, intervals at 8:00) o 2 x (1.5 miles or 2 miles) (if target 5k race pace is 7:00 minute per mile, intervals at 8:00-8:30) o 4-5 X 1000m at race pace • All interval workouts using equal rest or “rest what you run” Week 7: • Same as week 6-No Increase Week 8: • 3-4 days of running at 75%- the total maximum weekly volume built up during previous season (If your longest week was 20 miles, start with 15 miles for the week or 4-6 miles per run). • Each run should be a steady state run at 45-60 seconds slower than target race pace. • 1 run over hills. • One run in week for should be a tempo run with 50-75% of the run being at race pace+ 30 seconds per mile OR Long Interval Workout (each interval is 33%-50% of race distance at race pace + 60-90 seconds minute per mile) • First Time Trial: Athlete should run the race distance as a timed trial. The trial should be on the actual course or similar terrain. This will give you an indicator as to the fitness level of the athlete and offer key insights into areas of growth. If the above sample prep phase is completed, most youth athletes will gain the appropriate fitness level to begin in-season training and early season competition. The combination of consistence running and the controlled integration of pace work will ensure a foundation for the bulk of work throughout the season. See the WRU Junior Training Program for all phases for a complete youth season, with sample workouts.

Here are other important aspects to consider during the summer prep phase of cross country: Flexibility and Injury Prevention: Ensure that your athlete is following an active-isolated flexibility program. This will keep their muscles, soft tissue and joints fit and avoid inflammation. See our article on active-isolated stretching.

Preview the Race Course: Although this is not always possible for many who live across our country, allowing your child to run on the course they will race on is a great stress and anxiety reducers. Knowing where the major hills, sharp turns, final straights exist helps young athletes demystify the challenge and builds confidence. It’s also a great way to sneak in a hilly run with guided coaching feedback. I recommend doing this once at the beginning of summer training and again at the end, before the first race.

Strength Training: Athletes of all ages can participate in appropriate strength training, if they follow age recommended and safe programs. This will offer additional gains in balance and power, especially when training on the uneven surfaces of cross country. The best strength activities for young athletes can be done anywhere, with very little equipment or cost. See our articles on youth strength training

Keep it Fun: Youth athletes should always run because they choose to do so. No athlete should ever be coerced or forced into running. Here are a few key thoughts to making sure the running is fun: • Choose to have children run with others in their age group, whenever possible. Running is social, especially for youth athletes. • Diversify running environments, training types, and effort expectations. Offering young athletes a chance to train in parks, on grass surfaces, on trails, on tracks, on safe roads (supervised) will all contribute to their understanding of the sport and how their body works best in a variety of settings. Integrate running games, whenever possible. • Minimize training sessions, especially during early season or prep phases that require timed intervals or specific paces. Only time workouts when prescribed. At least 50% of all training sessions for youth should be untimed, even if you state an effort goal. • Focus on aspects of running that can help young athletes improve besides hard running, such as: o Form and Technique Work, see our article on form training o Set SMART Goals for all athletes. See our article on Goal Setting o Allow athletes to cross train and participate in fun summer activities and other sports. This will keep the motivation high when they return to running. o Teach and preach proper hydration, healthy diet and safe fueling, quality sleep and rest for all athletes, always. These will become your lifeline to staying healthy and fit. Youth athletes under the age of 14 should not train more than 4-5 days per week. Once they reach high school, if prior training is done right, they will want to continue with the sport, which may require 5-7 days per week. Always leave room for growth and avoid overwhelming programs that may diminish desire and attraction to running.

A strong fall season requires a slow and healthy build up of work. This will ensure readiness and be a foundational force for injury prevention. This requires some backward planning with the schedule of competitions being set early and the prep and training phases being well planned. Before starting your child on a running journey, check out our article on Getting Started: Your First Youth Season