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2024 Training Schedule

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PHASE 1: Summer Base Training 

Please see the following links for Varsity intermediate and advanced summer training.  JV beginner/intermediate and advanced training are also available.  VARSITY: an explanation of the pacing suggestions (for example: T pace, M pace, E pace, etc.) can be found here.  Summer training will begin the week of May and continue until our first team meeting on August 21.  VDOT information can be located here.

 

PHASE 2: Team Competition Training 

Please click on the following links in order to view the Fall training overview for both Varsity and JV.  An explanation of the pacing suggestions (for example: T pace, M pace, E pace, etc.) can be found here.  VDOT information can be located here.

 

PHASE 3: Championship/Taper Training 

Please click on the following link in order to view the tapering training overview for Varsity.

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Training Tools

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Important: JV and New Runners

Base Training, or the first few weeks of training, should be very casual.  You don't need to run fast, run long distances, or run every day.  During this time, you should be working toward feeling comfortable running on a regular basis.  Use the total mileage as a guide, not as a hard and fast rule.  Likewise, if you find that you need to jog or walk occasionally, then do so.  Alternating between running and walking is a good way to build up stamina!  Your long-term goal for the summer should be to run without walking or stopping for 3-5 miles during one workout.

 

Pacing

Please refer to this document for pacing explanations.

 

Stretching

See Runner's World article here.

 

Core Workouts

See Runner's World article here.

 

Training Video 

Correct your form by studying videos of yourself.

 

Pace Calculators

Use these tools to calculate your running pace and splits.

     - Cool Running Calculators

 

     - MacMillan Running Calculators

 

     - VDOT Calculators