daily practice
Not every element of the practice plan below will happen every day at practice. Foam rolling is to be done at home by the athlete.
training pace explanations from the amazing campolindo coach chuck woolridge
Training Pace calculator
more from the amazing Coach of Campo Chuck Woolridge
pace_chart.pdf | |
File Size: | 146 kb |
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Running Form
running_form_2020.pdf | |
File Size: | 51 kb |
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SAM Workouts - strength and mobility
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Best stretches for runners
The do’s and don’ts of stretching:
- Don’t stretch cold muscles. It is far better to stretch after a run than before.
- Do stretch lightly before speed work, after a 10-minute warm-up jog.
- Ease into each stretch; don’t bounce or force it.
- Before speed work, hold each stretch for 10-15 seconds.
- After a run, hold each stretch for 30 seconds; repeat once or twice on each leg.
Running Drills & their effect on form
Weekend long run
Why a long run? Why at easy pace?
Efficiency improves as your body more efficiently burns fat at low to moderate intensity
Running economy improves so you are running faster at sub max heart rates.
The strength of your heart also improves resulting in a larger stroke volume and lower resting heart rate.
How long is my long run? Where should I do my long run?
As a 5k runner and a high school student your long run shouldn't be more than 90 minutes without some serious consideration and a consulation with your coaches. Your long run should be able 25%-30% of your weekly mileage. So if you are running:
20 miles a week your long run should be about 5-6 miles
30 miles a week your long run should be about 7.5-9 miles
40 miles a week your long run should be about 10-12 miles
50 miles a week your long run should be about 12.5 -15 miles
Where should I do my long run:
There are so many options here in Marin but ideally one Sunday you would do a run that is easier on your body, a more flat terran while another week somewhere with more variation and some easier hills mixed in. Lake Lagunitas and Bon Tempe Lake, Ross Commons to Phoenix, Tennesssee Valley, Marin Headlands, Baltimore Canyon, Pipeline Trail, O'Hair Park, China Camp, and anywhere that is safe and makes you want to run!
You SHOULD do your long run with someone else! Running, espcially at an easy/conversational pace is more fun with someone else. - (COVID does change this up a bit, listen to your parents & follow their guidance, run with family!)
Efficiency improves as your body more efficiently burns fat at low to moderate intensity
Running economy improves so you are running faster at sub max heart rates.
The strength of your heart also improves resulting in a larger stroke volume and lower resting heart rate.
How long is my long run? Where should I do my long run?
As a 5k runner and a high school student your long run shouldn't be more than 90 minutes without some serious consideration and a consulation with your coaches. Your long run should be able 25%-30% of your weekly mileage. So if you are running:
20 miles a week your long run should be about 5-6 miles
30 miles a week your long run should be about 7.5-9 miles
40 miles a week your long run should be about 10-12 miles
50 miles a week your long run should be about 12.5 -15 miles
Where should I do my long run:
There are so many options here in Marin but ideally one Sunday you would do a run that is easier on your body, a more flat terran while another week somewhere with more variation and some easier hills mixed in. Lake Lagunitas and Bon Tempe Lake, Ross Commons to Phoenix, Tennesssee Valley, Marin Headlands, Baltimore Canyon, Pipeline Trail, O'Hair Park, China Camp, and anywhere that is safe and makes you want to run!
You SHOULD do your long run with someone else! Running, espcially at an easy/conversational pace is more fun with someone else. - (COVID does change this up a bit, listen to your parents & follow their guidance, run with family!)