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Below is a week by week breakdown of how many minutes your runner should run. Please try your best to adhere to this in order to properly train without getting injured. Dynamic Warmups are highly recommended before any run. Please make sure to cool down (Static Stretches). Refer to the Helpful links page at www.copley-fairlawn.org/chscc for stretching routine and form drills.
Middle School “Basic” Running Plan
Week
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Total days of Running
JUNE
Week 1
15 min
15 min
Recovery
20 min
25 min
20 min
Recovery
Week 2
15 min
20 min
Recovery
25 min
30 min
25 min
Recovery
Week 3
20 min
20 min
Recovery
25 min
30 min
25 min
Recovery
Week 4
20 min
25 min
Recovery
30 min
35 min
30 min
Recovery
JULY
Week 1
25 min
25 min
Recovery
30 min
35 min
30 min
Recovery
Week 2
30 min
35 min
Recovery
35 min
40 min
35 min
Recovery
Week 3
35 min
35 min
Recovery
40 min
45 min
40 min
Recovery
Week 4
45 min
45 min
Recovery
45 min
50 min
45 min
Recovery
Middle School “Advanced” Running Plan
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Total days of Running
JUNE
Week 1
30 min
30 min
Recovery
35 min
40 min
35 min
Recovery
Week 2
30 min
35 min
Recovery
40 min
45 min
40 min
Recovery
Week 3
35 min
35 min
Recovery
40 min
45 min
40 min
Recovery
Week 4
35 min
40 min
Recovery
45 min
50 min
45 min
Recovery
JULY
Week 1
40 min
40 min
Recovery
45 min
50 min
45 min
Recovery
Week 2
45 min
50 min
Recovery
50 min
55 min
50 min
Recovery
Week 3
50 min
50 min
Recovery
55 min
60 min
55 min
Recovery
Week 4
60 min
60 min
Recovery
60 min
65 min
60 min
Recovery
Running tips:
- Try to run on softer surfaces; grass dirt trails, tow path, etc.
- Hydrate and Eat to replenish lost water and calories
- Try to run with a running buddy
- Pace should be conversational (if you can’t run and talk at the same time you are going too fast); NO MORE THAN LIGHT TO MEDIUM INTENSITY
- Have fun!
- Take more recovery if you need to do.
- This is just something to improve their Aerobic Base
- Go to a running shoe store (Second Sole) and have your runner’s gait pattern assessed.
- Buy a running GPS watch to monitor miles
I will provide a google spreadsheet and send out reminders to document running days. If you follow this and document it, I will give Coach Davis a CFMS Runner’s Club T-shirt at the beginning of the season with runner’s name on the back.
Thanks and contact me if you have any questions! This program is completely optional but definitely recommended if you want your runner to take it to the next level next Cross Country season.
Coach Berwa
Copley High School Boys and Girls Cross Country Coach
andrew.berwa@copley-fairlawn.org
202-423-6156
