summer running program

[HdGLaxWarrior]

what should i do? just go to the track and run laps? also, how much should i run? or should i work on sprints and stuff? also, can i substitute biking in place of running? because everyday running will get old after awhile. thanks.

[fclax35]

If you know what your coach likes to do in practice i would try and work on those types of things (hills, sprints, long distance). Biking would be a good substitute for running in my opinion. It gets your heart rate up and works your muscles good, your just gonna have to bike farther than you usually run to get a good workout.

[ShockerAutc]

For the summer I would work on building up a base so you have endurance. That means 5-10 mile runs at probably 7-7:30 minute mile pace, varied upon your running experience. Biking a few days a week or running in a pool can work also. Matter of fact a friend of mine also on the cross country team got hurt and could only pool run. It was a lot of hardwork, but he still pulled out a top 15 regional finish. Once the season is close, say a month out, if you still have a base, start working on sprints, i.e. 100-400 meter repeats on the track, lawn, and hills. Hope it helps.

[pantherLax]

Conditioning sticky? http://lacrosseforums.com/showthread.php?t=196

[chattlax2]

I've heard a lot that you should maybe doing a couple of long distance runs in the beginning, then work more on recovery type stuff- since that's what a lax game is like..do a good sprint, then jog, then sprint again, that kind of stuff..recovery, i think you will agree, is very important in the cardio aspect of lacrosse

[ajmassaro157]

I found this program and to incorporate the recovery I'll probably add some sprints into every day 3, the timed running.. maybe 20, 5 second sprints throughout the running

Cardio is where it's all at when you get to endurance sports like soccer, lacrosse, track, etc. We're going to use the same sprinting day as football has, but the other 2-3 days will be no picnic.

Day 1

Day 1 will be an endurance day tracked by distance. The distance you run will increase over the weeks. The weeks that maintain the same distance, you should be timing yourself, and you will beat your time every week. Here's a week by week breakdown:

+ Week 1 - 1 mile
+ Week 2 - 1 mile
+ Week 3 - 2 miles
+ Week 4 - 2 miles
+ Week 5 - 2 miles
+ Week 6 - 3 miles
+ Week 7 - 3 miles
+ Week 8 - 4 miles
+ Week 9 - 4 miles
+ Week 10 - 3 miles
+ Week 11 - 3 miles
+ Week 12 - 3 miles

Day 2

Day 2 is all about improving your sprinting speed. Distances will be kept the same; it's the time that you will be trying to increase. Have a partner or friend time how long each distance takes, and beat that time every week, whether it is by .5s or .05s.

Take enough time in between sprints to catch your breath and have full energy for the next sprint. Here's what day 2 looks like:

+ 100m - Beat time from previous week.
+ 80m - Beat time from previous week.
+ 60m - Beat time from previous week.
+ 50m - Beat time from previous week.
+ 50m - Beat time from previous week.
+ 40m - Beat time from previous week.
+ 40m - Beat time from previous week.
+ 40m - Beat time from previous week.
+ 40m - Beat time from previous week.

Day 3

Day 3 is another endurance day, more fun. This time we'll be going by time, as opposed to distance on day 1. Don't just walk or lightly jog for the time, you should be at a fast jog/run for the time. You should be beating your total distance covered each time you repeat the same time ran. Here's a week by week time list:

+ Week 1 - 30 minutes
+ Week 2 - 30 minutes
+ Week 3 - 35 minutes
+ Week 4 - 35 minutes
+ Week 5 - 35 minutes
+ Week 6 - 40 minutes
+ Week 7 - 40 minutes
+ Week 8 - 40 minutes
+ Week 9 - 40 minutes
+ Week 10 - 45 minutes
+ Week 11 - 45 minutes
+ Week 12 - 45 minutes

Day 4

Day 4 will be introduced Week 7, and will be very simple. You get the first 6 weeks to get into better shape if you haven't already. What you'll do is just run 2 miles, and you will beat your time each week. By Week 7, two miles should be a piece of cake, so don't complain.

That is the soccer program. Once completed, you should be able to burn your entire team on a mile run if your coach makes you run one. You will also start because you will be one of the only ones that can hustle full speed the entire game.

[HdGLaxWarrior]

yeah, what about spacing?

[ajmassaro157]

what I will probably do is mon. wed. fri. and then when the 4th day is added on, probably sat.

the only problem I have with this program is that it leans more on the endurance side of development opposed to speed, so maybe instead of doing 2 endurance days and 1 speed day, I'll do 2 speed days and 1 endurance day