WHAT TO BRING TO CAMP2 pairs of running shoes (no racing shoes!) Running shorts/socks/tops for the week Slacks, shorts, shirts for the week Underwear, socks for the week Jacket, sweater, rainwear Sheets & blankets, or sleeping bag Pillow & pillow case Towels/face cloth Bathing Suit sandals/flip-flops for shower/pool Toiletries Insect Repellent Small Fan recommended Flashlight with extra batteries. NO LAUNDRY FACILITIES ARE AVAILABLE.
BRING YOUR FITNESSBE PREPARED: PLEASE COME WITH SOME TRAINING!
CAMP IS NOT WHERE YOU BEGIN YOUR CROSS COUNTRY TRAINING!Ask your coach what your runs should be for the summer.
If you do not have a coach or a training plan, below is a suggested 8 week base training schedule:NOTE: After your track season is finished, take two weeks off from running
Week #1: Run 4 days out of this week. Each run should be from 3 to 6 miles in distance, and at an easy pace.
Week #2: Run 5 days out of this week. Include one longer run of 5 to 8 miles.
Week #3: Run 6 days out of this week. Repeat pattern of Week #2, but include one day as a Tempo Run (faster than your Easy days). Also increase two of your Easy Run days by 1 mile.
Week #4: Repeat Week #3, but increase your Long Run Day by 2 miles!
Weeks #5, #6: Repeat Week #4, but increase your Long Run Day by 1 mile AND in addition to your Tempo Run, add a Hill Day. Hill Days include a 2 mile warm up jog and then either 2-4 miles working hills, or repeat a selected hill 8 to 10 times, followed by a 2 mile cool down.
Weeks #7, #8: Repeat pattern of Weeks #5,#6, but increase Long Run Day by 1 mile.
