Worley Track and Cross Country
Worley has a successful track and cross country program and we are looking for dedicated runners
who want to help our school
continue to be successful.
To be successful in the
fall don't take the summer off! If you want to perform well in any sport you
must be in good condition, to be great in any sport you must be in great condition.
If you commit to summer training you are helping yourself be the best you can
be. Remember while you're resting someone else is out working you!
Summer Conditioning
June 30th – August 30th
Wednesday and Sunday are OFF days (no running) or easy
running
Week one-
Start with a 10 min. run trying to get further or faster each day you run.
Week two-
13min. run trying to get further or faster each day you run.
Week three-
15min. run trying to get further or faster each day you run.
Week four-
17 min. run trying to
get further or faster each day you run.
Week Five-
Mon. -14 min. Farlek run- Run Hard for 4min., Jog slow for 4min., run hard for
3 min. jog slow for 3min. This adds up to 14 min.
Tues.-15 minute run
Thurs.-14 min. Farlek run- Run Hard for 4min., Jog slow for 4min., run hard
for 3 min. jog slow for 3min. This adds up to 14min.
Fri.- 15min. run
Sat. - 17 min. run (slow)
Week Six-
Mon.-20 min. Farlek run 5 hard, 5 easy,4 hard, 4 easy, 1 hard 1, easy
Tues.-17 min. run
Thurs.-17 min. run
Fri.- 20 min. Farlek run 5 hard, 5 easy,4 hard, 4 easy, 1 hard 1, easy
Sat.- 20 min. run
Week Seven-
Mon.- 24 min. Farlek 5hard,5 slow, 4 hard, 4 slow,3 hard,3 slow
Tues.- 20 min. run
Thurs.- 20 min. run
Fri.- 24 min. Farlek 5hard,5 slow, 4 hard, 4 slow,3 hard,3 slow
Sat.-25 min. run
Week Eight-
Same as week Seven
Running Tips
*Stretch before and after you run
*Run in the morning or in the evening,
*Never run in the heat of the day
*Drink lots of water
*If you can find hills to run on the work out is even better
*Push yourself, you will only get out what you put in
"Failure to Prepare, Is Preparing for Failure!"