5k Beginner Program (60 Days)
Focus is to build stamina, efficiency, and a sense of pace. Q = “QUALITY” Run or Workout 10 Day Microcycle Q1: Brisk Walk of 1 Mile + Run for 2:00 walk for 1:00 for the next 2 Miles. Walk ½ Mile to cool down. Q2: Walk 3-4 Miles alternating intensity (speed walking intervals) every […]
Cross Country Championship Season Training (Final Phase)
Final Phase: Sharpening, Speed, & Racing Tactics (Actual Date of Race can be moved as needed. Contact Sonja for help with this.) Week of Districts: Monday = Recovery jog of 20:00 + 4 Strides/Accelerations Tuesday = District Championships. Race SMART. Run your race in a way that possibly takes competitors out of their comfort zones. Good […]
Cross Country Training Protocol Regular Season Phase IV (September)
Focus: Vo2 Max Intervals and Tempos + Racing! *Please contact Coach Sonja with any questions regarding proper mileage and integrating your racing schedule within this protocol. Week1 Monday: = 45:00 Run + Drill/Strides (ON GRASS) & Strength Circuit. Tuesday: 1 Mile Warm up + 2 x 400m at just faster than current 5k race pace) with […]
Cross Country Summer Training Phase III (August)
Stamina & Strength (Good Form) Day 1 (Sunday) – During the 2nd and 4th weeks of August take this day Completely OFF!) – Recovery Run in PM of 6 Miles Day 2 – AM: Recovery Run of 6-8 Miles + “Pre-Hab Exercises” (See attachment for Pre-Hab – Exercise list and description). – *Recovery Shake Day […]
Cross Country Summer Training Phase II (June)
Endurance & Efficiency (Good Form) Includes: Easy Running, Core & Strength Exercises, Drills Day 1 (Sunday) – Long Run: Continue to increase the duration of this run by 5:00 each week. Your goal for the end of the 4 weeks is to be at 90-100 minutes max (about 13-14 miles for this run. Run on […]
Cross Country Summer Training Phase 1 (June)
Endurance & Efficiency (Good Form) Includes: Easy Running, Core & Strength Exercises, Drills Day 1 (Sunday) – Long Run: Freshman Start at 30:00. Sophomore and older or experienced runners start at 45:00 and increase the duration of this run by 5:00 each week. Your goal for the end of the 4 weeks is to be […]
Why Low-Fat Diets Will Hurt Your Running
This is part five of the Running Warrior Performance Nutrition Series (parts of this were excerpts from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.) Low fat diets are sure-fire way to ruin your health, your looks, and your performance, period! Not eating fat, especially the healthy kinds called MUFAs and PUFAs, is […]
The Four Core Zones of Training
Measuring Your Starting Point (V02 Max Estimates). In order to develop the four core training zones effectively, we need to know your “starting point” which Is your estimated V02Max. This is your current fitness level as it relates to your running performance. Using proven tables/charts developed by world-leading exercise physiologists such as Jack Daniels, PHD, […]
Top 7 Running Injuries – Runner’s World
In an ideal runner’s world, every step of every mile would be 100 percent pain-free. No aches, no twinges, no lingering soreness from yesterday’s workout. The reality is that many runners constantly deal with a slight (or not so slight) disturbance – a tender footer, a tight hamstring, a whinny knee. While these nagging issues […]
Youth Running Plan Guidelines
Road racing used to be something just for the adult runner. Now we are starting to see a great number of road races including events for kids such as the last mile of the marathon, “Kid K’s”, and the Mile Fun Runs. The timing could not be better with childhood obesity at epidemic proportions in […]
Protein to Power Your PR
This is the sixth and final article in the Running Warrior Performance Nutrition Series (parts of this were excerpted from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.) If you’re like most runners, you’ve probably been taught the importance of eating carbohydrates. You need it for energy. On the other hand, protein has sort […]
Pool Running: An Excellent Cross-Training Choice!
The ABC’s of Pool Running Form If you’re hurt, you can immediately transition all of your training into the pool. In fact, you can actually spend more time pool running because you virtually can’t get hurt. Once you’re in the pool, the most important part of your workout is maintaining proper form. Just like running […]
A Guide to Creating Successful Goals & Targets
Understand the difference between Goals and “Targets” *Targets are measurable (race times, finishing place, etc.) *Goals are who we are or want to be and how we get there,(choosing to have a positive outlook before every race, or to be patient in the early miles) Write down up to 6 targets and 6 related goals in […]
Visualizing Your Personal Best
A Guide to Creating Positive Running & Racing Affirmations Preparation: Quiet your mind and your body. Sit in a relaxed, meditative state and take in at least 10 slow, deep breaths…breathe in through your nose and out through your mouth. If distracting thoughts keep entering your mind create an image to replace them. (Envision you […]
Running Warrior Drills & FIT Circuit
PLYOMETRIC DRILLS A Skip, B Skip, C Skip High March Fast Shuffles Bounding Butt Kicks High Knees Carioca Backwards Running Squat Jumps with a High Reach *Jog a warm up first. Each drill should last about 30 meters or 15 seconds and be followed by a fast stride of the same distance and then a […]
Running & Training Log Sheets
For access to the printable version of the Log Sheet click HERE
Personal Transformation Worksheet
To access a printable version of the worksheet click HERE
10 Dynamic Warmup Exercises for Runners
*To review proper form of any of these exercises and foam rolling please visit this link: https://www.acefitness.org/acefit/healthy-living-article/60/3422/5-foam-rolling-moves-for-the-lower-body/ 1. Foam Roller 2. Hip swings x 10 each leg (side to side) 3. Leg Swings x 10 each leg (front to back) 4. Heel walk x 10 each leg (lean back & keep a straight knee) 5. […]
Ideas for Healthy Snacking
Even if you eat three well-rounded meals per day, you will still feel hungry at times, especially during periods of heavy training. What’s the answer? Healthy snacks. Snacking (mid-meals) of nutritious food can keep your energy level high, blood sugar levels constant, your body re-fueled and your mind alert. Why Healthy Snacking Is Good for […]
Easy Checklist for Pre, During, and Post-Race Nutrition
This is the third article in the Running Warrior Performance Nutrition Series By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach Rule #1 – NEVER TRY A NUTRITION OR SUPPLEMENT STRATEGY FOR A RACE IF YOU HAVE NOT YET TRIED IT DURING TRAINING. Pre-Race 3 or more hours prior to the race […]
Nutrient Timing!
This is the second article in the Running Warrior Performance Nutrition Series By Dr. Jose Antonio, PhD & Sonja Friend-Uhl ACE Health Coach If there’s one thing, just one dietary strategy that ALL runners should utilize, it’s the following: Consume a post-workout carbohydrate-protein containing beverage immediately after training or competition. If you forget […]
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