• Preparation for 2024 CC Season.

     

                                             

    1. Set goals for the season.  You want to have time-goals (for example, personal-bests for the different courses you have previously run on).  Also, set goals in terms of championship races (EBAL, NCS, State) that you want to achieve. 

     

    1. The running schedule below is to give you something to work with before the Livermore Running Club begins (July 1st).  It also gives you an idea of what you should be doing during the summer, should you not be able to run with the LRC.  You can also use the schedule below to guide you on what to do when the LRC doesn’t get together for workouts.  The running club will meet 3-5 times per week. 

     

    1. Always start the running schedule at the beginning, even if you start running after June 17th.   That is, don’t jump to the 2nd or 3rd week’s set of runs even if you start 2-3 weeks late.

     

    1. You should, in addition to running, do some form of cross training a few times per week.  This could be weightlifting, biking, swimming, dynamic stretching, or whatever.  Even walking your dog can be ‘whatever'. 

     

    Guideline for summer running:

    (Girls’ running times)

     

    June 20-26th:                Run 3 days, 25-45 min (25-30 min) each time.  Run at a relaxed pace. 

                                        Note: longer times of runs are for more experienced and/or varsity runners.

     

    June 27-July 3rd:            Run 3 days, same as above. 

     

    July 4-10th:                    Run 3 days, 35-50 min (30-45 min) each time.  LRC starts July 5th.

     

    July 11-17th:                 Run 4 days, 35-50 min (30-45 min) each time. Make one run ‘up tempo/lactate’, that is, at a pace that does not allow for much talking.  Start running up in the hills (like up in the Kilo Loop area, or at Brushy). 

     

    July 18-24th:                 Run 5 times, three runs done for 45-60 min (35-45) each, one run for 65-80 min (55-65).  Two runs this week should be ‘up tempo/lactate’ and/or involve hills.   

     

    July 25-31st:                 Run 5 times, as per previous week.

     

    Aug 1-7th:                     Run 5 times, as per previous week.

     

    Aug 9 th :                     This is the first official day of LHS cross country season. Practice times for this week will be announced the week of Aug 1-7 th .

     

     

    Note:  I will send out running schedules for the LRC.  But you should follow the above guideline in case the start of the LRC is delayed in the meantime.