2009 Summer Cross Country Training Program - Presented by Saucony by Fortius Media Group LLC (Running Network)

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SPONSORED BY:

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FAM ON THE RUN 8ek_fep =Xd`^c`\kk`# knf$k`d\ L%J% Fcpdg`Xe# Xkk\e[\[ 8ggXcXZ_`Xe JkXk\ Le`m\ij`kp Xe[ k_\ Le`m\ij`kp f] K\e$ e\jj\\# îX[lXkè^ è )'''% È=XdÉ `j k_\ )''0 LJ8 (,B Z_Xdg`fe Xe[ è )''.# iXe k_\ ]Xjk\jk ,''' d\k\ij \m\i Yp Xe 8d\i`ZXe fe L%J% jf`c (*1((%0* %

WHAT DO YOU ENJOY MOST ABOUT RUNNING CROSS COUNTRY? 8 ^ff[ Zifjj Zflekip Zflij\ ZXe Y\ m\ip Z_Xcc\e^è^ Xe[ i\nXi[è^% @ c`b\ _Xmè^ [`]ÔZlck Zflij\j n_\i\ pfl _Xm\ kf d\dfi`q\ k_\ Zflij\ Xe[ befn _fn kf iXZ\ jkiXk\^`$ ZXccp% N_\e pfl Ôe`j_ kfl^_ iXZ\j c`b\ k_Xk pfl ]\\c c`b\ pflËm\ XZZfdgc`j_\[ jfd\k_è^ Xe[ ]\\c c`b\ pflËm\ ^fe\ jfd\n_\i\% Cffg Zflij\j Xi\ cXqp dXeËj Zifjj Zflekip% K_\pËi\ le]lcÔccè^%

WHAT ARE YOUR FAVORITE CROSS COUNTRY RUNNING CONDITIONS? @ c`b\ [i`m`e^ iX`e%

WHAT GOES THROUGH YOUR MIND WHEN YOU’RE OUT ON THE TRAILS? @ kip efk kf k_`eb XYflk Xepk_`e^% @ kip kf Y\ gi\j\ek Xe[ \eafp \m\ip jk\g%

WHAT’S THE HARDEST WORKOUT YOU’VE EVER DONE IN CROSS COUNTRY SEASON? @ c`b\ _`cc i\g\Xkj ]fi Zifjj Zflekip% N_\i\m\i @Ëd c`mè^# @ kip kf Ôe[ k_\ cfe^\jk Xe[ jk\\g\jk _`cc Xifle[% @ ljlXccp [f X +'' d\k\i fi -'' d\k\i _`cc Xe[ ile `k Xk c\Xjk ('Ç() k`d\j% @ kiXè X c`kkc\ [`]]\i\ek n_\e `k Zfd\j kf _`ccj% @Ëcc ile Xcc flk kf k_\ kfg Xe[ af^ [fne \Xjp% @ [feËk _fc[ Xep$ k_è^ YXZb fe k_\ nXp lg% @ kip kf ^\k ]Xjk\i Xe[ ]Xjk\i Xj k_\ nfibflk gifî\jj\j i\^Xi[c\jj f] ]Xk`^l\% ?`ccj Xi\ X î\Xk \o\iZ`j\ è d\ekXc Xe[ g_pj`ZXc kfl^_e\jj% Kf ile k_\d n\cc pfl _Xm\ kf XkkXZb k_\d%

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WHAT MOMENT STANDS OUT FROM YOUR HIGH SCHOOL SPORTS CAREER? @ i\d\dY\i iXZè^ Xk Jleb\e D\X[fn JkXk\ GXib è E\n Pfib% K_\i\ nXj X m\ip cfe^# jk\\g _`cc _Xc]nXp k_ifl^_ k_\ iXZ\ ZXcc\[ ZXi[`XZ _`cc% @ i\d\dY\i XcnXpj ^\kkè^ kf k_\ _`cc n`k_ jfd\fe\ iXZè^ n`k_ d\ jk\g ]fi jk\g% @ lj\[ kf dXb\ X gfèk kf _Xdd\i lg k_\ _`cc Xcc flk kf Yi\Xb n_f\m\i nXj n`k_ d\% @ i\d\dY\i ^\kkè^ kf k_\ kfg f] k_Xk _`cc Zfdgc\k\cp \o_Xljk\[ Xe[ ]\\cè^ c`b\ @ j_flc[ jkfg% Jfd\_fn @ nflc[ d\ekXccp glj_ k_ifl^_ k_\ ]Xk`^l\ Xe[ _Xdd\i k_\ [fne_`cc Xk k_\ kfg \m\e _Xi[\i Xj `] k_\ Ôe`j_ cè\ n\i\ i`^_k Xk k_\ Yfkkfd% K_Xk `j _fn @ nfe k_\ Zfe]\i\eZ\ Xe[ i\^`feXc Zifjj Zflekip Z_Xdg`fej_`g k`kc\j k_\i\%

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WHAT QUESTION HAVE WE NEGLECTED TO ASK? Jfd\k`d\j pfl _Xm\ kf k\jk pfli c`d`kj% <`k_\i Ôe`j_ è k_\ gXZb fi ^f ]fi k_\ nè% @] pfl ^f ]fi k_\ nè Xe[ ]Xcc j_fik pfl Xk c\Xjk befn n_\i\ pfli c`d`kj Xi\% K_\e pfl ZXe jkXik nfibè^ fe glj_è^ k_fj\ c`d`kj% @k _Xj kXb\e d\ (, p\Xij f] glj_è^ kf ^\k kf n_\i\ @ Xd efn%

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ummer training is the key to success, not only in cross country next fall, but also your spring track season. The keys are to build yourself up, both physically and mentally. We at AT&F met with the folks at Saucony to help promote this program. Here’s what we’re going to do: We’ll provide you with 12 weeks of summer and fall training, taking you through the first month of your season in this training program. We’ll also provide you with fine-tuning suggestions each and every week on www.atf-athlete.com, starting the week of June 28, 2009. We’re publishing this piece in American Track & Field, Athletes Only and California Track & Running News. After your track season, you need to take a couple weeks’ break. The break can be a complete departure from running and your regular schedule. If you want to run, then no more than four runs a week of about 40 minutes. Your body and spirit need a break. Pick some books you want to read this summer. Pick the movies you’ve not yet seen. Do some summer vegging. Remember, your summer training program is to build you up and prepare your body and spirit to handle the hard racing and training that come in the fall. This can only happen if you allow your body to rest, and find outlets from the training regimen.

Before you begin your training ...

1. Make sure you have two pair of good training shoes. We suggest that most training shoes can last about 12–16 weeks with your level of training. Take your time when you go to your local running store to purchase training shoes and remember to go at the end of the day (your feet swell during the day). Bring a clean pair of socks and be prepared to check five to seven pair of shoes to find the right shoe for you. Also check socks, shorts and tops (although you probably have enough t-shirts to keep you going for months!).

2. Make sure you’re hydrating yourself. Eight to 10 glasses of water a day plus sports drinks and juice are a good start. Drink coffee, tea and carbonated soda sparingly.

3. You have to fuel the engine. To do that, you have to get the proper amount and proper types of food into your system. Fruits, vegetables, whole grains, pasta, modest amounts of fish, chicken and beef make sense. For snacks, try an apple and peanut butter. Nuts are good, pizza, tacos and the trip to fast food places are fine, as long as you’re not doing it every day!

4. Sleep—yes, sleep is important. I know that at 17 or 18 you can text all night or check out the newest game on Xbox, but it’ll affect your training. Get 8–10 hours of sleep and, if you can, try a nap (yes) a few afternoons.

5. Get your training group down. Some people like to train by themselves, but find help with the hard days or long days. Find what works for you and your training style. 6. Inspiration. Find some good books (Once a Runner, The Irishmen Who Ran for Britain, The Lonely Breed, A Cold, Clear Day, Self-made Olympian) that can inspire you. Find music that inspires you (Outkast, Disturbed, Hurt, Counting Crows, Led Zeppelin, ACDC).

7. Goals. Do you want to make the top 7? Do you want to improve your times at your league and section meets? Do you want to race better over the second half of the course? Think about these things now, write them on a postcard and prop them in your room where you can read them each day.

Week 1: Summer training begins ...

Goals: In this week, we’ll get you on the road to a good summer of training. We’ll run a long run, a tempo run and some moderately paced runs each week. Don’t worry about pace the first 2 weeks, just get out there, have some fun and get in the habit. Workouts always start with warmup— some gentle stretching of the major muscle groups, light jogging. Do the same for cooldown.

Monday, Wednesday, Friday: 35–40 minutes’ easy running, warm up, cool down. Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 2 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. Saturday: Off, walk, bike, see a movie. Sunday: Long, easy run, 45 minutes, easy, easy, on grass or dirt.

One thought. Make sure that you run on a variety of surfaces—dirt, grassy fields, sand, road, track. It’s good for the feet, and lets you use your feet in a healthy manner.

AT&F 2009 SUMMER XC TRAINING PROGRAM • iii

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CROSSING THE LINE WITH MAGDA DX^[Xc\eX C\np$9flc\k# )''/ L%J% Fcpdg`Z dXiXk_fe\i# `j k_\ )''0 LJ8 ?Xc] DXiXk_fe :_Xdg`fe% DX^[X _Xj X dXjk\iËj [\î\\ è \o\iZ`j\ g_pj`fcf^p ]ifd :Xc JkXk\ ?XpnXi[ n_\i\ j_\ nXj Xcjf X kiXZb Ô\c[ 8cc$8d\i`ZXe% J_\ `j efn X ZfXZ_ ]fi :XcËj Zifjj Zflekip gifîXd%

HOW DID YOU END UP BECOMING A RUNNER? 8 ]i`\e[ f] dè\ è _`^_ jZ_ffc ZfemèZ\[ d\ kf Zfd\ flk ]fi k_\ Zifjj Zflekip k\Xd% @ nXj X jn`dd\i Xe[ e\\[\[ jfd\k_è^ kf [f è k_\ f]] j\Xjfe# Xe[ @ _X[ X î\Xk k`d\ [fè^ `k% @ Xcjf ]fle[ flk k_Xk @ nXj dlZ_ Y\kk\i è ile$ eè^ k_Xe @ nXj è jn`ddè^# jf @ jklZb n`k_ `k%

WHAT DO YOU ENJOY MOST ABOUT RUNNING? K_\ gcXZ\j @ ^\k kf j\\% Efk aljk k_\ jgfkj Xcc fm\i k_\ nfic[ k_Xk Zfdg\k`k`fej kXb\ d\ kf# Ylk k_\ kiX`cj @ ^\k kf ile fe \m\ip n\\b% @ Xcjf Ôe[ k_\ k`d\ jg\ek ilee`e^ n`k_ dp ]i`\e[j fi k\XddXk\j gi`Z\c\jj%

DO YOU CROSS-TRAIN AT ALL? P\j# @ jk`cc jn`d jfd\% @ c`]k n\`^_kj Xe[ [f X cfk f] Zfi\ jki\e^k_\e`e^%

WHAT’S THE HARDEST WORKOUT YOU’VE EVER DONE? 9\]fi\ k_\ Fcpdg`Z ki`Xcj è )''+# @ [`[ X nfibflk k_Xk èmfcm\[ (, d`c\j nfik_ f] k_i\j_fc[ gXZ\ ileeè^ Xk k_\ k`d\ XYflk ,1). gXZ\ n`k_ ( dèlk\ i\jk ]fi \XZ_ k_i\j_fc[ d`c\# è Yflkj f] ,# +# *# )# Xe[ ( d`c\ \XZ_%

BEST EXPERIENCE OF YOUR RUNNING CAREER SO FAR? <Xj`cp Ôe`j_`e^ )e[ Xk k_\ )''/ Fcpdg`Z dXiXk_fe ki`Xcj%

WHAT’S THE HARDEST CHALLENGE YOU SEE AS A COACH FOR HIGH SCHOOL AND COLLEGE RUNNERS? Jfd\k`d\j Xk_c\k\j [feËk _Xm\ k_\ jXd\ [\jì\ kf jlZ$ Z\\[ k_Xk pfl _Xm\ ]fi k_\d kf jlZZ\\[% K_\pËi\ g\i]\Zkcp _Xggp Y\è^ d\[`fZi\ fi [\Z\ek n_\e pfl befn n`k_ dfi\ [\[`ZXk`fe k_\p Zflc[ Y\ î\Xk% @ kip kf Y\ X ^ff[ \oXdgc\ Xe[ kip kf dXb\ k_\d Y\c`\m\ k_\p ZXe XZ_`\m\ X dlZ_ _`^_\i c\m\c# Ylk è k_\ \e[ k_\ Xk_c\k\ _Xj kf Z_ffj\ `k ]fi _`dj\c] fi _\ij\c]%

WHAT’S THE BEST NUTRITION ADVICE FOR HIGH SCHOOL ATHLETES? Jf dXep Xk_c\k\j kiXè m\ip _Xi[# Ylk ]fi jfd\ i\Xjfe fm\icffb gifg\i elki`k`fe fe X [X`cp YXj`j Xe[ Y\]fi\ `dgfikXek nfibflkj fi iXZ\j# f]k\e glkkè^ k_\dj\cm\j Xk i`jb ]fi èalip% Jf# dp X[m`Z\ nflc[ Y\ kf jkXp _p[iXk\[ iv • AT&F 2009 SUMMER XC TRAINING PROGRAM

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WHAT’S YOUR FAVORITE PRE-RACE MEAL? G\\kj :f]]\\ Xe[ MXe`ccX >L%

FAVORITE PIG-OUT FOOD? ;Xib Z_fZfcXk\ `Z\ Zi\Xd n`k_ ]i\j_ jkiXnY\ii`\j%

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WHAT’S THE BEST WAY TO WARM UP FOR A RACE? <Xjp ileeè^1 8Yflk (, dèlk\j f] af^^è^ gi\gXi\j pfli dljZc\j ]fi X nfibflk&iXZ\% @] k_\ n\Xk_\i `j nXid# pfl [feËk e\\[ dlZ_ k`d\ kf nXid lg% ;i`ccj1 _`^_ be\\j# ]Xjk ]\\k 8Zk`m\ jki\kZ_è^ 8 ]\n jki`[\j1 ('' d\k\ij f] c\e^k_ Xk d`c\ gXZ\&\]]fik D\ekXc gi\gXiXk`fe1 I\d\dY\i k_Xk pfl _Xm\ ef Zfekifc fm\i pfli Zfdg\k`kfij Xe[ n_Xk k_\pËm\ [fe\ kf gi\gXi\# jf ZfeZ\ekiXk\ fe k_\ gfj`k`m\ Xjg\Zkj f] pfli kiXèè^# i\cXo Xe[ iXZ\ n_Xk pflËi\ ZXgXYc\ f] XZ_`\mè^%

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Week 2: Getting the habit started ...

Monday, Wednesday, Friday: 40 minutes’ easy running, warm up, cool down. Tuesday: 1 mile warmup, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 2 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. Saturday: Off, walk, bike, see a movie. Sunday: Long, easy run, 50 minutes, easy, easy, on grass or dirt. Thoughts: You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well and hang out with your friends.

Week 3: Training gets rolling ...

Goals: We’ll begin running 6 days a week and the 7 days a week can begin for juniors, seniors. For college athletes, add a second run 3 times a week of 35–40 minutes of easy running on Monday, Wednesday and Friday. Monday, Wednesday, Friday: 40–45 minutes easy running, warm up, cool down. Tuesday: 1 mile warm up, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. If you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Easy 30-minute run or a walk. Sunday: Long, easy run, 50–55 minutes on grass or dirt, hang with friends.

Week 4: The training gets tough ...

Week 4 you should be running at a better pace than your start and noting that your tempo runs are more fun. You’re getting into a groove. Do the tempo runs and hill runs with teammates, the hard workouts are easier this way.

Monday, Wednesday, Friday: 40–45 minutes easy running, warm up, cool down. Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Find an all-comers meet, and run a 2 mile or 5K. Warm up, run strong and then cool down. Sunday: Long, easy run, 50–55 minutes, easy, easy, on grass or dirt with friends.

Week 5: Getting on track ...

Week 5: We’re getting on track. Make sure you stay focused on the goals. You’re starting to get fit, you run faster, you feel fitter.

Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Easy 30minute run or a walk. Sunday: Long, easy run, 55–60 minutes, easy, easy, on grass or dirt with friends.

Week 6: Midway through the summer ...

Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:50 for 5K now, that means a 6:05 pace plus 30 seconds, or a 6:35 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jogging back to the start. Keep the strideouts relaxed. Saturday: Easy 30 minutes or find a hilly 4-mile race. Sunday: Long, easy run, 60–65 minutes, easy, easy, on grass or dirt with friends.

AT&F 2009 SUMMER XC TRAINING PROGRAM • v

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This is a tough week. Check your shoes and make sure they aren’t too worn down. Now would be a good time to get some racing shoes for the fall and use them for tempo runs.

Week 7: Getting in the groove ...

Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a halfminute per mile slower than your present mile pace for a 5K. So if you can run 18:50 for 5K now, that means a 6:05 pace plus 30 seconds, or a 6:35 per-mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 7 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Easy 30-minute run or a walk. Sunday: Long easy run, 55–60 minutes, easy, easy, on grass or dirt with friends.

Week 8: Here comes the cross country season ...

High schoolers: You’ll start school within a couple of weeks, college runners have a month to go. Juniors and seniors can handle the 2 or 3 easy morning runs, and college runners, depending on their standards, should be able to handle 3 morning runs a week. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yards strideouts, relax, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 7 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Saturday: Easy 30-minute run or a walk. Sunday: Long, easy run, 60–65 minutes, easy, easy, on grass or dirt with friends.

Week 9: Early racing begins ...

Your first real race will be a revelation. You should be able to handle the distance, but perhaps your pace will be slower. You’ll recover fast, so you should know that in 3 to 5 races, you’ll be racing fit. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150-yard strideouts, jog back to the start. Keep the strideouts relaxed. Saturday: Easy warm up, 5K race for high school, 4 miles for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends.

Week 10: Early season ...

High school starts quickly with a couple of races a week, so use those early races to get into shape; continue to build speed. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes. Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18:30 for 5K now, that means a 6:00 pace plus 30 seconds, or a 6:30 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Or, if a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cool down. Saturday: Easy 30-minute run, or a race of 5K for high schools, 8K for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends.

Week 11: Early season ...

Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150 yard strideouts, easy on the grass. Tuesday: 1 mile warmup, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at halfminute per mile slower than your present mile pace for a 5K. So if you can run 18 minutes for 5K now, that means a 5:50 pace plus 30 seconds, or a 6:20 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. Or, if a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cooldown. Saturday: Easy 30 minute run, or race of 5K for high schools, 8K for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends.

Week 12: You’ve arrived!

By this week, most of you will have raced once or twice, and will be getting into the racing grove. If you’re doing early a.m. runs and need to cut one out, do it. If you’re feeling good but not sure about your leg speed, try this change we’ll suggest for Thursday and do this for the next 3–4 weeks. Monday, Wednesday, Friday: 45–50 minutes easy running, warm up, cool down, 8 times 150-yard strideouts, easy on the grass. Tuesday: 1 mile warm up, tempo run, 1 mile cool down. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5K. So if you can run 18 minutes for 5K now, that means a 5:50 pace plus 30 seconds, or a 6:20 per mile pace. Warm up, cool down. Thursday: Warm up, 1 mile, hill repeat, 8 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cool down. At bottom of hill, try 8 times 150 yards, jog back to the start. Keep the strideouts relaxed. If a race happens on Thursday and Saturday, finish up with the 10 times 150 yards and cooldown. Or, if you need some speed work, try the warm up, and 6 times 800 meters in your race pace for mile split at 5K. So if you can run 18 minutes for 5K, your half pace would be 2:45 for 800 meters. Saturday: Easy 30-minute run, or race of 5K for high schools, 8K for college. Sunday: Long, easy run, 65–70 minutes, easy, easy, on grass or dirt with friends. Anthony Famiglietti is the male runner pictured in our XC Training Piece. Fam, as he’s called, has run the mile in 3:55.71, the steeple in 8:17.34, the 5000 meters in 13:11.93, and the 10,000 in 27:37.74. He is a 2008 Olympian at the steeplechase and a well-respected painter. Fam captures the spirit of the Saucony brand: loyal to the sport, and willing to shake it up, whether he races in cross country, track or on the roads! Magdalena Lewy Boulet finished second last year in the women's Olympic Trials marathon. She races cross country, on the track and on the roads. In 2004, Magdalena took 5th in the women's Olympic trials marathon, missing the team by a small margin. In 2008, Magdalena took the lead from the first mile and led through 22 miles, finishing in 2nd place and making the 2008 team, in 2:30.19, her personal best! In the 10,000 meters, Magdalena took 6th, in her best of 32:45.06. Married to a former miler, and with a son, Magdalena, who was born in Poland, became a U.S. citizen on September 11, 2001. The Shay XC shoe is named in honor of the late Ryan Shay, who ran for Saucony and passed away doing what he loved: racing. It’s the best selling cross country racing shoe in North America. We hope that you like it and use it. Our friends at Saucony sponsored this section to help make you better runners and to show that Saucony is all about loyalty to the sport. Cross country is pure, mud, dirt, hills, and lots of good stories to tell after the races! They ask you to consider its line of running footwear, which can be found at www.saucony.com/Shay XC

The ATF presents the Summer 2009 XC Training Program, sponsored by Saucony, which was written, designed and published by Shooting Star Media, Inc., copyright 2009. All rights reserved. Saucony logo, Saucony pages on p. 2, 4, 6, 8 are the sole property of Saucony, Inc. Written by Larry Eder, proofed by Marg Sumner, designed by Alex Larsen. All photos by Photorun.net

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