2015 Summer Training -- All Levels

Swain Cross Country Team:

Attached is all the training for this summer. Please note there are sections on Levels, Training Plans, Training Paces, Contact Info, and this summer's camp, Talley Road Camp (at the new Latter Ranch near Brevard).

Voluntary practices times are at 6:00 p.m. on Monday and 8:00 a.m. Wednesday and Friday.

Levels

This training program is based on a system of levels. To help you determine which program you should be on this summer, please see below.

Level 6 -- High mileage upperclassman runner capable of qualifying for State. Weekly mileage totals will top 50 several times and consistently be in the mid-40s. If this mileage is still insufficient, you can consider adding another easy run on Sundays.

Level 5 -- Higher mileage runner, most likely an upperclassmen who has been running for several years. Mileage will consistently be at or above 40 by the time July rolls around. 

Level 4 -- Moderately high mileage but serious runner. Same workouts as Level 5 and 6, but shorter recovery days and long runs. Highest mileage category for a sophomore.

Level 3 -- Moderate mileage for an upcoming runner. Should still have some running background before tackling this level. Highest mileage category for a freshman.

Level 2 -- Lower mileage. Assumes an athletic background with some running, but not a ton of recent mileage. Also good for runners coming back from an injury who can't train at a high volume level yet. Good starting point for freshmen who haven't run in awhile.

Level 1 -- Lowest mileage. Assumes no running background whatsoever. Runs may be broken into walk/run segments early on if necessary. Runs progress very slowly.

Training Plans

(Please note the level for each schedule is in the upper left corner of the table)

Level 6	Mon	Tues	Wed	Thurs	Fri	Sat
June 8	4 miles Easy	4 miles Easy	6 miles Easy	4 miles Easy	5 miles Easy	4 miles (27 miles)
June 15	6 miles Easy	4 miles Easy	7 miles Long run	4 miles Easy	6 miles Loop Trail + Lollipop	4 miles (31 miles)
June 22	7 miles 6 x 400m hill (400m jog recovery)	6 miles Easy	8 miles Long run	5 miles Easy	7 miles Double Humps	6 miles (39 miles)
June 29	7 miles 1 x 2 miles @ tempo (3:00 jog) 1 x 1 mile @ tempo	6 miles Easy	10 miles Long run	6 miles Easy	7 miles Stone Pile Gap	7 miles (43 miles)
July 6	8 miles 8 x 400m hill (400m jog recovery)	6 miles Easy	10 miles Long run	6 miles Easy	8 miles Triple Humps	6 miles (44 miles)
July 13	8 miles 2 x 2-mile tempo (3:00 jog)	6 miles Easy	12 miles Long run	5 miles Easy	7 miles Lonesome Pine!	7 miles (45 miles)
July 20	7 miles 8 x 400m hill (400m jog recovery)	7 miles Easy	13 miles Long run	7 miles Easy	9 miles Galbraith Backwards	7 miles (50 miles)
July 27	8 miles 3-mile tempo (4:00 jog recovery) 2-mile tempo	7 miles Easy	11 miles Long run	7 miles Easy	8 miles Triple Humps	7 miles (48 miles)
August 3	8 miles 12 x 200m short hills (200m jog recovery) FIRST DAY OF MANDATORY PRACTICE	6 miles Easy	8 miles 3-mile tempo on River Road (4:00 recovery) 4 x 200m @ mile pace (200m jog back)	6 miles Easy	7 miles Easy TALLEY CAMP	12 miles Long run TALLEY CAMP (47-53 miles) 6 miles on Sunday if camp
August 10	8 miles 4-5 x Death Quests	7 miles Easy	12 miles Long run	7 miles Easy	8 miles 2 x 2-mile tempo (3:00)	6 miles (48 miles)

Level 5	Mon	Tues	Wed	Thurs	Fri	Sat
June 8	4 miles Easy	4 miles Easy	5 miles Easy	4 miles Easy	5 miles Easy	4 miles (26 miles)
June 15	5 miles Easy	4 miles Easy	7 miles Long run	4 miles Easy	6 miles Loop Trail + Lollipop	4 miles (30 miles)
June 22	7 miles 6 x 400m hill (400m jog recovery)	5 miles Easy	8 miles Long run	5 miles Easy	7 miles Double Humps	5 miles (37 miles)
June 29	6 miles 1 x 2 miles @ tempo (3:00 jog) 1 x 1 mile @ tempo	5 miles Easy	9 miles Long run	5 miles Easy	7 miles Stone Pile Gap	6 miles (38 miles)
July 6	8 miles 8 x 400m hill (400m jog recovery)	5 miles Easy	10 miles Long run	5 miles Easy	8 miles Triple Humps	6 miles (42 miles)
July 13	7 miles 2 x 2-mile tempo (3:00 jog)	5 miles Easy	11 miles Long run	5 miles Easy	7 miles Lonesome Pine!	7 miles (42 miles)
July 20	7 miles 8 x 400m hill (400m jog recovery)	6 miles Easy	12 miles Long run	5 miles Easy	8 miles Galbraith Backwards	6 miles (44 miles)
July 27	7 miles 3-mile tempo (4:00 jog recovery) 1-mile tempo	6 miles Easy	10 miles Long run	5 miles Easy	8 miles Triple Humps	6 miles (44 miles)
August 3	8 miles 12 x 200m short hills (200m jog recovery) FIRST DAY OF MANDATORY PRACTICE	5 miles Easy	8 miles 3-mile tempo on River Road (4:00 recovery) 4 x 200m @ mile pace (200m jog back)	5 miles Easy	6 miles Easy TALLEY CAMP	10 miles Long run TALLEY CAMP (42-48 miles) 6 miles on Sunday if camp
August 10	8 miles 4-5 x Death Quests	6 miles Easy	10 miles Long run	5 miles Easy	7 miles 2 x 2-mile tempo (3:00)	6 miles (42 miles)

Level 4	Mon	Tues	Wed	Thurs	Fri	Sat
June 8	4 miles Easy	3 miles Easy	5 miles Easy	3 miles Easy	4 miles Easy	4 miles (23 miles)
June 15	5 miles Easy	4 miles Easy	5 miles Long run	4 miles Easy	5 miles Loop Trail	4 miles (28 miles)
June 22	6 miles 6 x 400m hill (400m jog recovery)	4 miles Easy	6 miles Long run	4 miles Easy	6 miles Double Humps	4 miles (30 miles)
June 29	5 miles 2 miles @ tempo	4 miles Easy	6 miles Long run	4 miles Easy	5 miles Stone Pile Gap	5 miles (29 miles)
July 6	7 miles 8 x 400m hill (400m jog recovery)	4 miles Easy	7 miles Long run	4 miles Easy	6 miles Double Humps	5 miles (33 miles)
July 13	6 miles 2 miles @ tempo (3:00 jog) 1 mile @ tempo	5 miles Easy	8 miles Long run	4 miles Easy	7 miles Lonesome Pine!	5 miles (35 miles)
July 20	7 miles 8 x 400m hill (400m jog recovery)	5 miles Easy	8 miles Long run	5 miles Easy	8 miles Galbraith Backwards	5 miles (38 miles)
July 27	7 miles 3-mile tempo (4:00 jog recovery)	5 miles Easy	9 miles Long run	5 miles Easy	8 miles Triple Humps	4 miles (38 miles)
August 3	6 miles 12 x 200m short hills (200m jog recovery) FIRST DAY OF MANDATORY PRACTICE	5 miles Easy	8 miles 3-mile tempo on River Road (4:00 recovery) 4 x 200m @ mile pace (200m jog back)	4 miles Easy	5 miles Easy TALLEY CAMP	9 miles Long run TALLEY CAMP (37-41 miles) 4 miles on Sunday if camp
August 10	6 miles 4-5 x Death Quests	4 miles Easy	8 miles Long run	4 miles Easy	7 miles 2 x 2-mile tempo (3:00)	5 miles (34 miles)

Level 3	Mon	Tues	Wed	Thurs	Fri	Sat
June 8	3 miles Easy	3 miles Easy	4 miles Easy	3 miles Easy	3 miles Easy	4 miles (20 miles)
June 15	4 miles Easy	3 miles Easy	5 miles Long run	3 miles Easy	4 miles Horse Trail	3 miles (22 miles)
June 22	5 miles 6 x 400m hill (400m jog recovery)	4 miles Easy	5 miles Long run	4 miles Easy	5 miles Loop Trail	3 miles (26 miles)
June 29	5 miles 2 miles @ tempo	4 miles Easy	5 miles Long run	4 miles Easy	5 miles Stone Pile Gap	4 miles (27 miles)
July 6	6 miles 6-8 x 400m hill (400m jog recovery)	4 miles Easy	6 miles Long run	4 miles Easy	6 miles Double Humps	4 miles (30 miles)
July 13	5 miles 2 miles @ tempo	4 miles Easy	7 miles Long run	3 miles Easy	7 miles Lonesome Pine!	3 miles (29 miles)
July 20	6 miles 6-8 x 400m hill (400m jog recovery)	4 miles Easy	7 miles Long run	4 miles Easy	6 miles Double Humps	4 miles (31 miles)
July 27	6 miles 3-mile tempo	4 miles Easy	7 miles Long run	4 miles Easy	6 miles Stone Pile Gap	4 miles (31 miles)
August 3	6 miles 10 x 200m short hills (200m jog recovery) FIRST DAY OF MANDATORY PRACTICE	4 miles Easy	6 miles 3-mile tempo on River Road (4:00 recovery) 4 x 200m @ mile pace (200m jog back)	4 miles Easy	5 miles Easy TALLEY CAMP	8 miles Long run TALLEY CAMP (33-37 miles) 4 miles on Sunday if camp
August 10	6 miles 4-5 x Death Quests	4 miles Easy	7 miles Long run	4 miles Easy	6 miles 2 miles @ tempo (3:00 rest) 1 mile @ tempo	5 miles (32 miles)

Level 2	Mon	Tues	Wed	Thurs	Fri	Sat
June 8	3 miles Easy	2 miles Easy	3 miles Easy	2 miles Easy	3 miles Easy	OFF (13 miles)
June 15	3 miles Easy	3 miles Easy	4 miles Long run	3 miles Easy	4 miles Horse Trail	3 miles (21 miles)
June 22	4 miles 4-6 x 400m hill (400m jog recovery)	3 miles Easy	5 miles Long run	3 miles Easy	5 miles Loop Trail	3 miles (23 miles)
June 29	4 miles 2 miles @ tempo	4 miles Easy	5 miles Long run	3 miles Easy	5 miles Stone Pile Gap	3 miles (24 miles)
July 6	6 miles 6 x 400m hill (400m jog recovery)	4 miles Easy	6 miles Long run	4 miles Easy	5 miles Loop Trail	4 miles (29 miles)
July 13	4 miles 2 miles @ tempo	4 miles Easy	6 miles Long run	3 miles Easy	7 miles Lonesome Pine!	3 miles (27 miles)
July 20	5 miles 6-8 x 400m hill (400m jog recovery)	4 miles Easy	6 miles Long run	3 miles Easy	5 miles Loop Trail	4 miles (27 miles)
July 27	5 miles 3-mile tempo	4 miles Easy	6 miles Long run	4 miles Easy	5 miles Stone Pile Gap	4 miles (28 miles)
August 3	6 miles 10 x 200m short hills (200m jog recovery) FIRST DAY OF MANDATORY PRACTICE	4 miles Easy	6 miles 3-mile tempo on River Road (4:00 recovery) 4 x 200m @ mile pace (200m jog back)	4 miles Easy	5 miles Easy TALLEY CAMP	6 miles Long run TALLEY CAMP (31-35 miles) 4 miles on Sunday if camp
August 10	5 miles 4 x Death Quests	4 miles Easy	6 miles Long run	4 miles Easy	6 miles 2 miles @ tempo (3:00 rest) 1 mile @ tempo	4 miles (29 miles)

Level 1	Mon	Tues	Wed	Thurs	Fri	Sat
June 8	2 miles Easy	2 miles Easy	3 miles Easy	2 miles Easy	2 miles Easy	OFF (11 miles)
June 15	3 miles Easy	2 miles Easy	3 miles Long run	2 miles Easy	3 miles Horse Trail	OFF (13 miles)
June 22	4 miles 3-4 x 400m hill (400m jog recovery)	3 miles Easy	4 miles Long run	2 miles Easy	4 miles Horse Trail	3 miles (20 miles)
June 29	4 miles 2 x 1 mile @ tempo	3 miles Easy	4 miles Long run	3 miles Easy	4 miles Up Indian Creek	3 miles (21 miles)
July 6	5 miles 4-6 x 400m hill (400m jog recovery)	3 miles Easy	4 miles Long run	3 miles Easy	5 miles Loop Trail	3 miles (23 miles)
July 13	4 miles 2 miles @ tempo	3 miles Easy	5 miles Long run	3 miles Easy	4-7 miles Lonesome Pine!	2 miles (21-23 miles)
July 20	5 miles 4-6 x 400m hill (400m jog recovery)	3 miles Easy	5 miles Long run	3 miles Easy	4-5 miles Loop Trail	3 miles (23-24 miles)
July 27	4 miles 2 miles @ tempo	3 miles Easy	5 miles Long run	3 miles Easy	4-5 miles Stone Pile Gap	4 miles (23-24 miles)
August 3	5 miles 8-10 x 200m short hills (200m jog recovery) FIRST DAY OF MANDATORY PRACTICE	3 miles Easy	5 miles 2-3 mile tempo on River Road (4:00 recovery) 4 x 200m @ mile pace (200m jog back)	3 miles Easy	4 miles Easy TALLEY CAMP	6 miles Long run TALLEY CAMP (26-30 miles) 4 miles on Sunday if camp
August 10	5 miles 4 x Death Quests	3 miles Easy	6 miles Long run	3 miles Easy	6 miles 2 miles @ tempo (3:00 rest) 1 mile @ tempo	3 miles (26 miles)

Training Paces

Please use the following table to help determine training paces throughout the summer.

The Official Coach Latter Pacing Chart

Goal 5K Time	5K Pace/Mile	Easy run pace range/mile Slow                      Fast		Medium Run	Tempo
15:00.0	04:50.3	06:54.7	06:27.1	06:02.9	05:15.6
15:30.0	05:00.0	07:08.6	06:40.0	06:15.0	05:26.1
16:00.0	05:09.7	07:22.4	06:52.9	06:27.1	05:36.6
16:30.0	05:19.4	07:36.2	07:05.8	06:39.2	05:47.1
17:00.0	05:29.0	07:50.0	07:18.7	06:51.3	05:57.6
17:30.0	05:38.7	08:03.9	07:31.6	07:03.4	06:08.2
18:00.0	05:48.4	08:17.7	07:44.5	07:15.5	06:18.7
18:30.0	05:58.1	08:31.5	07:57.4	07:27.6	06:29.2
19:00.0	06:07.7	08:45.3	08:10.3	07:39.7	06:39.7
19:30.0	06:17.4	08:59.2	08:23.2	07:51.8	06:50.2
20:00.0	06:27.1	09:13.0	08:36.1	08:03.9	07:00.8
20:30.0	06:36.8	09:26.8	08:49.0	08:16.0	07:11.3
21:00.0	06:46.5	09:40.6	09:01.9	08:28.1	07:21.8
21:30.0	06:56.1	09:54.5	09:14.8	08:40.2	07:32.3
22:00.0	07:05.8	10:08.3	09:27.7	08:52.3	07:42.8
22:30.0	07:15.5	10:22.1	09:40.6	09:04.4	07:53.4
23:00.0	07:25.2	10:35.9	09:53.5	09:16.5	08:03.9
23:30.0	07:34.8	10:49.8	10:06.5	09:28.5	08:14.4
24:00.0	07:44.5	11:03.6	10:19.4	09:40.6	08:24.9
24:30.0	07:54.2	11:17.4	10:32.3	09:52.7	08:35.4
25:00.0	08:03.9	11:31.2	10:45.2	10:04.8	08:45.9
25:30.0	08:13.5	11:45.1	10:58.1	10:16.9	08:56.5
26:00.0	08:23.2	11:58.9	11:11.0	10:29.0	09:07.0
26:30.0	08:32.9	12:12.7	11:23.9	10:41.1	09:17.5
27:00.0	08:42.6	12:26.5	11:36.8	10:53.2	09:28.0
27:30.0	08:52.3	12:40.4	11:49.7	11:05.3	09:38.5
28:00.0	09:01.9	12:54.2	12:02.6	11:17.4	09:49.1
28:30.0	09:11.6	13:08.0	12:15.5	11:29.5	09:59.6
29:00.0	09:21.3	13:21.8	12:28.4	11:41.6	10:10.1
29:30.0	09:31.0	13:35.7	12:41.3	11:53.7	10:20.6
30:00.0	09:40.6	13:49.5	12:54.2	12:05.8	10:31.1

*Pace chart assumes you are running on a flat surface. Hilly runs will lead to slower times.

EASY and REGULAR RUNS – Conversational pace but not a shuffle. Listen to your body at this pace.

TEMPO – Also known as the lactate threshold, this pace is “comfortably hard.” About 20-40 secs/mile slower than 5K pace.

HILLS – Run at 5K race effort uphill, then easy effort downhill. Continual movement is key.

Contact Information

Brenae Edwards       (570) 401-3062                    bedwards@swainmail.org

Julie Richards            (828) 736-3701                    jrichards@swainmail.org

Rich Harvey               (828) 788-0181                    rharvey@swainmail.org

Peter Julius                                                                   pjulius@swainmail.org

Summer Camp Info!

Talley Road Camp

Where: 1720 Talley Road, Hendersonville, NC (Latter Ranch)

When: Friday, August 7 – Saturday, August 8 or Sunday, August 9

What: A two- or three-day training camp emphasizing team building, camaraderie, lots of fun activities, training basics, and yes, some running, too

Cost: $10/person (negotiable if you cannot afford)

What to Bring:

·         Tent (the more the merrier)

·         Sleeping bag and pillow

·         Bug spray

·         Running attire (including shoes)

·         Towels and toiletries (showers on-site)

·         Snacks

·         Frisbee, football/soccer ball, etc.

What’s provided:

·         Meals and drinks

·         Shower/bathroom facilities

·         Good training locations

·         Bliss

What’s needed (this section is for the parents):

·         Chaperones who can take off work Friday and help us transport the athletes, cook meals, and make sure everyone has a fun and safe experience. If we could have six (6) adults willing to commit to help, that would be outstanding.

·         Food. Lots of food. Doing this at a residence (i.e. stove and electricity) will make it easier than last year, but I’ll still need lots of help in terms of purchasing and preparing food.

·         Equipment, namely tents, lanterns, flashlights, sleeping bags, etc, for any athletes who don’t have these already.