Training This Week

Suggested Training Schedule for Oct. 14 - Oct. 25

During this period we will begin to introduce Type A and Type B workouts into the training cycle. Please follow this schedule as closely as possible. Except for the harder Type A and Type B workouts noted below, all other workouts should be easy runs, with a day of rest every fourth day for 12 & Under and every 5th day for those 13 and above. Maintain the same time limits on easy runs that you have followed for the past several weeks (22 minutes for 6-8, 25 minutes for 9-10, 32 minutes for 11-12, 40 minutes for 13-14).

"Easy runs" are at conversational pace; that is, you should be running at a pace that will allow you to speak normally with someone running beside you. If your pace is any harder than that, you're running too fast and will not get the full aerobic benefit of your workout.

Consult the cross country training program for younger runners if you have any questions about how to run these Type A and Type B workouts.

Remember to WARMUP & COOLDOWN for all workouts except easy runs!

Thur., Oct. 15 -- Type B cruise interval workout; 3 minute repetitions with 30 seconds rest between each run. To run the workout properly, run each three minute repetition between easy run pace and slightly slower than race pace. It should be comfortably hard! At the end of the first 3 sets, your heart rate should be in the range of 190-200 beats per minute (or 19-20 beats in 6 seconds). Do not run any faster than that pace. Five sets for age group 6-8, six sets for age groups 9-10 & 11-12 and seven sets of 3 minute reps for age group 13-14. Warm-up and cool down as usual.

Sun., Oct. 18 -- Brocaw Blazers' meet, 3:00 p.m., in Baldwin, KS at the golf course or Type A workout consisting of two five-minute sets as follows: two minutes hard, one minute easy, two minutes hard. Four minute recovery between sets. Age group 13-14 can do a third set with a four-minute recovery between the second and third sets. Those runners 9-12 may run an additional 90 sec - 2 min hard after their second set recovery if appropriate. The "hard" portion should be run at two-mile race pace, or at a good cross country meet pace. Total running time for this workout including warm-up and cool down should be about 25 minutes for 10-U group, 30 minutes for ages 11-12, and 35 minutes for age group 13-14. There will be no practice in the KC, Topeka, Manhattan and Lawrence areas due to the meet today.

NOTE: All runners are to run easy on Tuesday, October 20th. For the next four weeks, Type A and Type B workouts will be held on Wednesdays and Thursdays.

Wed., Oct. 21 -- Type A, "300-meter runs on a track" OR "60-second runs on a flat running path" as described in the training guide. Walk back to start line or rest (60-70 secs.) between repetitions; rest 3-4 mins between sets. The 6-8 age group should do only 6-7 total runs. Age group 9-10 should do two sets of 4 x 60-second runs (a total of 8 runs). Age group 11-12 should do two sets of 4 and then one set of 2 (a total of 10 runs). Age group 13-14 should do 3 sets of 4(a total of 12 runs). If possible, run the last set in racing shoes. If you do not have a track or a flat running path available please call Coach Ramsey for your workout. Warm-up and cool down as usual.

Thu., Oct. 22 -- Type B hills. Run the uphills and tops aggressively. The downhills and flats should be run at an easy pace. Make sure to do at least a 5 minute warm-up and cooldown; runners ages 7-8 should do the workout for 15 minutes total; runners ages 9-10 should do the workout for 17-18 minutes total; runners ages 11-12 should do the workout for 20 minutes total; runners ages 13-14 should do the workout for 25 minutes total. Runners ages 10&Under should warm up for 5 minutes before the workout and should also cool down for 5 minutes after the workout. Runners ages 11-14 should warm up for 7 minutes before the workout and should also cool down for 7 minutes after the workout.

Sun., Oct. 25 -- Brocaw Blazers meet in Emporia at Jones Park. Runners who are not competing in the meet today should do a Type A workout consisting of 4 x 3 minutes sets as follows: one minute hard, one minute easier, one minute hard. 3 minutes recovery between sets. Age group 6-8 may only do 3 sets. Age group 13-14 may do a 5th set. Warm-up and cool down as usual. There will be no practice in the KC and Lawrence area due to the meet today.

ATTENTION: Please note that all runners ages 6-14, excluding high school freshman, should not be participating in any 5K races without Coach Ramsey's approval. He does not want them to race a 5K at this point in the season. They will be allowed to run a 5K for fun or as training but should definitely not expect his blessing on racing a 5K. Racing a 5K will take too much out of them at this point in their training. Please talk to him with any questions.