November 1, 2003

Dear Senior High Cross Country Runner,

Here is the Winter Training Schedule I promised you. I hope it helps you keep in shape for track this spring and cross country next fall, and more importantly, helps you enjoy a winter of good running.

My idea behind designing this program was that you have 18 weeks of training between November 1 and the start of track on March 15. With that in mind, I designed 8 weeks of base mileage training followed by a week of recovery. Then I built in 8 weeks of Paavo progressions followed by a week of recovery just before track starts. I designed the program based on five workouts per week with a general weekly mileage between 20 and 30 miles per week. Some of you will want more mileage and some will want more workout days. Feel free to add in extra workouts or increase/decrease distances to suit your personal interests and training needs. You may do the five workouts in any order depending on weather, time available, how you feel that day, etc. This is a generic workout program to help everyone, so customize it so it helps you the most.

In the base mileage phase, you may run any kind of workout you choose, but you might add some variety to your workouts by mixing trail running, hills, tempo, fartlek and easy recovery runs. During the second phase of Paavo progressions, feel free to use the courses we have already measured or go find new ones of your own and use them. Using the same course allows you to compare your times and immediately see the progress you achieve. Obviously, some of you may not choose to add Paavo progressions during the winter. That's OK. In that case, just continue the base mileage program through the second phase. Increase mileage as you feel better at each distance and use hills and tempo to train at different levels.

Some things to consider—Winter training is different than summer. First, of course, is temperature so be careful to dress well and protect yourself from the cold and wind. Get good gloves, a pair of tights, a balaclava or stocking cap, and a sweatshirt or jacket. You still need to drink plenty of water, even though you may not be sweating as heavily as in summer. Winter runs also occur on roads that can be slippery. Be smart. No workout is worth dangerous conditions, so if we get black ice, take a day off or go to the Y or other indoor track. Winter training often means running in the morning or evening in darkness. Please wear a reflective vest. It makes a huge difference to drivers who approach you.

Another idea is cross training. I add cross country skiing, snowshoeing, ice skating (join Coach Long and I at Riverfront Park anytime), swimming and weight lifting to my winter programs, and I enjoy the change of pace. You might want to do several runs each week and supplement them with another activity, or you can use skiing, swimming or stationary biking on days when the roads are too slick for a safe run.

If you find that you are tired at any point, you might cut back for a few days to recover and keep your interest in winter training high. Keep in good shape, but don't burn out during the winter and have nothing left for track season.

If you have any questions about this program or would like help customizing it for yourself, stop by Room 206 anytime and I'll be happy to help you. Also, please just stop by to visit as I miss seeing you guys when the season is over.

Have a great winter of training and I'll come cheer for you during track.

Coach Gardiner