IC RUNNING CLUB

Thank you for taking on the challenge of learning how to run cross country. With the following workouts, anyone with the proper determination can learn to run long distance. Everyone has the ability to run, but not everyone has the will to make themselves train to run. In the beginning the workouts will only take a few minutes and in the end it may take up to 30 minutes. The number one rule to be able to do this workout is to make a time everyday that you will be able to accomplish the runs. Morning , noon or evening? After you have determined when you are running, make sure your parents know where you are going to be running at and how long you will be gone. Try not to do more than what is on the schedule, so you do not over train before you get over the sore muscles. Yes you will get sore muscles for the first few days of running. The soreness will go away after you get used to running. We are not worried about how fast you run the workouts, just that you are able to complete each one. If you have friends that are interested in running too, then it would be a great idea to train together. You will enjoy running more if you have lots of company along with you. You are not required to run in the summer to go out for cross country, but it will help.

Once you have started and are not having trouble completing the runs, you can think about making the fun runs on Monday and Thursday in Mason City. We meet at the Pavilion Park at 6:00 pm. Each night and the runs will take less than an hour. If you are in San Jose, we meet at Caseys at 3:30 on Tuesdays and Fridays. The runs take less than a hour. These runs will start on June 15.

May

Mon. 25-1 lap around track or block, wait 5 min, 1 lap around track or block

Tue. 26-2 laps around track or block, wait 5 min, 1 lap around track or block

Wed. 27-1 lap around track or block, wait 5 min, 1 lap around track or block

Thu. 28-1 lap around track or block, wait 5 min, 1 lap around track or block

Fri. 29- 1 lap, rest 5 min, 1 lap, rest 5 min, 1 lap

Sat. 30- 2 laps, rest 5 min, 1 lap, rest 5 min, 1 lap

Sun. 31- off (total miles 4)

June

Mon. 1- 1 lap, rest 5 min, 1 lap, rest 5 min, 1 lap

Tue. 2- 2 laps, rest 5 min, 1 lap, rest 5 min, 1 lap

Wed. 3- 1 lap, rest 5 min, 1 lap, rest 5 min, 1 lap

Thu. 4- 2 laps, rest 5 min, 1 lap, rest 5 min, 1 lap

Fri. 5- 1 lap, rest 5 min, 1 lap, rest 5 min, 1 lap

Sat. 6- 3 laps, rest 5 min, 1 lap

Sun. 7- off (total miles 5.25)

Mon. 8- 2 laps, rest 5 min, 1 lap, rest 5 min, 1 lap

Tue. 9- 2 laps, rest 5 min, 1 lap, rest 5 min, 1 lap

Wed. 10- 2 laps, rest 5 min, 2 laps, rest 5 min, 1 lap

Thu. 11- 2 laps, rest 5 min, 1 lap, rest 5 min, 1 lap

Fri. 12- 2 laps, rest 5 min, 2 laps, rest 5 min, 1 lap

Sat. 13- 4 laps, rest 5 min, 1 lap

Sun. 14- off (total miles 6.75)

Mon. 15- 2 laps, rest 5 min, 2 laps, rest 5 min, 1 lap

Tue. 16- 2 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Wed. 17-2 laps, rest 5 min, 2 laps, rest 5 min, 1 lap

Thu. 18- 2 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Fri. 19- 2 laps, rest 5 min, 2 laps, rest 5 min, 1 lap

Sat. 20- 4 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Sun. 21- off (total miles 8.75)

Mon. 22- 2 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Tue. 23- 3 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Wed. 24- 2 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Thu. 25- 3 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Fri. 26- 2 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Sat. 27- 5 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Sun. 28- off ( total miles 10.5)

Mon. 29- 3 laps, rest 5 min, 3 laps, rest 5 min, 2 laps

Tue. 30- 3 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

July

Wed. 1- 3 laps, rest 5 min, 3 laps, rest 5 min, 2 laps

Thu. 2- 3 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Fri. 3- 3 laps, rest 5 min, 3 laps, rest 5 min, 2 laps

Sat. 4- 6 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Sun. 5- off (total miles 12)

Mon. 6- 3 laps, rest 5 min, 3 laps, rest 5 min, 2 laps

Tue. 7- 3 laps, rest 5 min, 3 laps, rest 5 min, 3 laps

Wed. 8- 3 laps, rest 5 min, 3 laps, rest 5 min, 2 laps

Thu. 9- 3 laps, rest 5 min, 3 laps, rest 5 min, 3 laps

Fri. 10- 3 laps, rest 5 min, 3 laps, rest 5 min, 2 laps

Sat. 11- 7 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Sun. 12- off (total miles 13.25)

Mon. 13- 3 laps, rest 5 min, 3 laps, rest 5 min, 3 laps

Tue. 14- 4 laps, rest 5 min, 3 laps, rest 5 min, 3 laps

Wed. 15- 3 laps, rest 5 min, 3 laps, rest 5 min, 3 laps

Thu. 16- 4 laps, rest 5 min, 3 laps, rest 5 min, 3 laps

Fri. 17- 3 laps, rest 5 min, 3 laps, rest 5 min, 3 laps

Sat. 18- 8 laps, rest 5 min, 2 laps, rest 5 min, 2 laps

Sun. 19- off (total miles 14.75)

Mon. 20- 3 laps, rest 5 min, 3 laps, rest 5 min, 3 laps

Tue. 21- 3 laps, rest 5 min, 3 laps, rest 5 min, 3 laps

Wed. 22- 3 laps, rest 5 min, 3 laps, rest 5 min, 3 laps

Thu. 23- 3 laps, rest 5 min, 3 laps, rest 5 min, 3 laps

Fri. 24- 4 laps, rest 5 min, 3 laps, rest 5 min, 4 laps

Sat. 25- 3 laps, rest 5 min, 5 laps, rest 5 min, 3 laps

Sun. 26-off (total miles 12)

Mon 27- 2 laps, 5 min rest, 8 laps, 5 min rest, 2 laps

Tue 28- 6 laps, 5 min rest, 3 laps, 5 min rest, 4 laps

Wed 29- 2 laps, 5 min rest, 4 laps, 5 min rest, 6 laps

Thu 30- 2 laps, 5 min rest, 4 laps, 5 min rest, 2 laps

Fri 31- 4 laps, 5 min rest, 4 laps, 5 min rest, 4 laps

Aug

Sat 1 and Sun 2- off (total miles 14.25)

(total miles for the summer 90.5)

Cross Country practice starts 8:00-10:00 Aug 3 in Mason City.

For more information, contact Coach Jim Newell at 309-562-7469.