• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer

Workout HQ

Learn all about running, pool, ping pong, exercise equipment and more!

  • Home
  • Ballet
  • Game Room
    • Air Hockey
    • Beer Pong
    • Foosball
    • Ping Pong
    • Pool
  • Running
  • Working Out
    • Power Racks
    • Pull up Bars
    • Weighted Vests
  • Other
    • Basketball
    • Disc Golf
    • Ellipticals
    • Health
    • Inversion Tables
    • Recumbent Bikes
    • Stretching Machines
You are here: Home / Running

The End Of Track Season And Summer Training

Last updated March 22, 2020 By James Leave a Comment

Empty running track after end of seasonThe end of the season is a bittersweet time for most runners.

You don’t get to see your friends after school, but you also don’t have to suffer through grueling workouts every day.

As much as you might want to relax, now is the perfect time to reflect on the previous season, plan your summer training, and figure out your goals for next year.

 

Reflect On Your Season

Hopefully you set goals at the beginning of your season, but you can still reflect on your performances even if you didn’t set any goals.

If your teams puts results in athletic.net see if your times improved from last year and if they improved throughout the season.

If not, ask your coach if he has your times from meets, and if he doesn’t you might just have to base it off of your memory.

Depending on the event you run the time improvements could be between .1 seconds to over a minute.

 

Plan Your Summer Training

We recommend you to take at least a week off to let your body recover from all of the hard workouts.

However, you should start working hard after that week, especially if you’re planning on running cross country in the fall, or if you want to break a school record or run at states next year.

 

Distance Summer Training

As a distance runner summer is the perfect time to increase your sprinting speed while slowly improving your endurance. We also recommend doing some weight training as most athletes don’t do enough of that.

 

Summer Plan

Your first month you should focus on weight training and increasing your sprinting speed, and for the last 2 you should focus on longer distance running.

 

First Month

Monday: Form sprinting. ( 5*100 meters until your pulse is back to 110-120 bpm)

Tuesday: Lifting

  • 3 x 5 explosive squats
  • 3 x 8 deadlifts
  • 3 x 8 pull-ups
  • 3 x 8 Shoulder press

Wednesday: Max speed training (10*60 meters all out until your pulse is back to 110-120 bpm)

Thursday: Lifting

  • 3 x 8 Bench Press
  • 3 x 8 Bent Over Rows
  • 3 x 8 Pullup Leg Lifts
  • 1 x 8 Heavy Squats

Friday: Form Sprinting (5 x 140 meters until your pulse is back to 110 to 120 bpm; learn to sprint on the curve)

Saturday: Run 2 to 3 miles at a constant fast pace. (You should try to do 6 minutes per mile, and if you can do 6 minutes per mile, increase the distance of your next run by 1 mile)

Sunday: Rest Day

For form sprinting days focus on one aspect of your form every week. (Arms, leg drive, leg turnover, stride length, etc…)

 

Second Month

Week 1
  • Monday: Long distance (4 to 5 miles)
  • Tuesday: Easy run (2 to 3 miles)
  • Wednesday: Short tempo run (2 to 3 miles)
  • Thursday: Easy run (2 to 3 miles)
  • Friday: Long tempo run. Keep the same pace for 3 to 4 miles (If you can go at 6 minutes per mile, increase the distance by a mile)
  • Saturday: Timed all-out mile
  • Sunday: Rest day.

 

Week 2
  • Monday: 6-10 x 200 all out (Wait until your pulse is down to 120 bpm)
  • Tuesday: Easy run (2 to 3 miles)
  • Wednesday: Short tempo run (2 to 3 miles)
  • Thursday: Easy run (2 to 3 miles)
  • Friday: Long tempo run. Keep the same pace for 3 to 4 miles (If you can go at 6 minutes per mile, increase the distance by a mile)
  • Saturday: Timed all-out mile
  • Sunday: Rest day.

 

Sprints Summer Training

As a sprinter you can run only 3 times a week, but you also need to lift 3 times a week.

You should lift explosively and use heavy weights. Your running program should focus on improving acceleration, coordination, and max speed.

You could try running with ankle weights as well. Check out this page for detailed information about sprint workouts.

 

Figure Out Your Goals For Next Year

Whether you’re happy or unhappy with your performance this year, you can always set goals and try to do better next year.

We recommend setting a couple goals:

  • A Training Process Goal: A goal that’s related to the process of training. Example: “I will run at least 3 days a week, and lift 3 days a week” or “I will run every day this summer”.
  • A Time Goal: This is the goal time that you want to run in your event next year. Go big! Don’t just decide to increase your time by a little bit, tell yourself that you want to get much faster and actually work towards it!
  • A Big Goal: This would be your ultimate season/high school career goal. This could be going to States, getting a track college scholarship, or maybe making varsity for the first time ever. Whatever it is, make it big!

Good luck with your upcoming season, and we hope that you reach your goals!

Share this:

  • Twitter
  • Facebook

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Recent Posts

What Is A Table Scratch In Pool

What Is A Table Scratch In Pool? (And How To Avoid It)

Where To Place Cue Ball After Scratch

Where To Place The Cue Ball After A Scratch

Standard Pool Table Dimensions

What Are Standard Pool Table Dimensions?

if you hit your opponents ball in pool

What Happens If You Hit Your Opponent’s Ball In Pool?

What Are Pool Balls Made Of

What Are Pool Balls Made Of?

8-Ball On Break

8-Ball On Break (All Common Rule Variations)

Graphite Pool Cues Vs Wood

Graphite Pool Cues Vs Wood (Which Is Best For You?)

Slate Vs Wood Pool Table

Slate Vs Wood Pool Table (Which One Is Right For You?)

What Does The Chalk Do In Pool

What Does The Chalk Do In Pool? (Turns Out It’s Vital)

How To Clean Billiard Balls At Home

How To Clean Billiard Balls At Home (With Minimal Hassle)

Footer

Important Links

  • Home
  • About
  • Contact
  • Privacy Policy
  • Disclosure
  • Terms Of Service

Disclaimer

Nothing on this site constitutes official medical advice. We are not professionals. Please consult a licensed professional for medical advice.

Disclosure

Some recommended products may use affiliate links. WorkOutHQ.org is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com or endless.com or myhabit.com or smallparts.com or amazonwireless.com. As an Amazon Associate I earn from qualifying purchases.

*Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates

Copyright © 2022 · Workout HQ · All rights reserved.