Training Parameters for Middle School Distance Runners (Going into 8th)

Summer Training with Whisper during the months of June and July consists of runs twice each week, with a day of cross-training in the middle (Wednesday's).  This amount of training is certainly enough to condition your body for eighth grade cross-country.  However, if you ran during the 7th grade year and really desire to improve your time from last season and achieve your new goals, then you could be ready for an extra day of training outside of Whisper practice. 

 First week of Whisper practice was outstanding!  So many runners from throughout the Vancouver-metro area - what a delight!

First week of Whisper practice was outstanding!  So many runners from throughout the Vancouver-metro area - what a delight!

Keep in mind that during our group practices, we will run approximately four to seven accumulated miles. Choosing one consistent days each week to run on your own will be to your benefit. If you choose to run an additional day during the week, be mindful that you could be running on back-to-back days, so proper shoes, adequate sleep, quality foods, and appropriate rest the next day is imperative for your growing and recovering body.

TRAINING:
June: Because of the number of kids still in school during the first week, there is a good chance that many of you ran a total of three days (at Whisper practice), while others ran a total of four.  Likewise, some runners were able to take advantage of the aqua-jogging and cross-training once, while others were able to do so twice.  Regardless, you've begun, and now you're ready to to begin taking on an extra day of running now that July is near.

July: Make a concerted to get in one run on your own each week this month, hopefully doing so on soft terrain. The runs should be 20-30 consecutive minutes, or around 3-4 miles.  Keep it fun.  Keep it social.  Wearing a timing watch is optional.

August: By now, you should be in pretty good shape and ready for XC to begin!  If you are recovering well after your runs and not feeling any post-run soreness, feel free to add another 5-10 minutes to your runs.

Side notes:

  • Headphones: A Whisper Running "no no" for both safety and running efficiency.

  • Always run with someone.  Always.