Home Web Clinic Cross Country & Distance Out of Season
Off Season

Jim Boughton - Dubuque Senior
Take at least 2 to 4 weeks off after both Track and Cross Country, but jog 20 minutes twice a week during off time.
Off-season should be mainly distance running at a comfortable pace.
Our goal is to get in shape to "be in shape" for the first day of practice.
We meet as a team once a week in July and twice a week in August, the athletes run as far as they want to, it's not a structured practice. A boys or girls coach is at the team runs. I talk to kids at the runs and ask them what they're doing on their own, but I do not monitor the summer very closely.
We want experienced runners to start running 4 to 5 days a week in early July (about 20 to 30 miles per week) and to be up to 5 to 6 days a week in August (30 to 45 miles per week).
One day a week over hills, some strides after distance runs.
Some runners have done one day a week of intervals with some success, we may do this next summer.
We have a fitness test the first day of cross country practice which consists of a build-up run of up to 4 miles.
We run together, starting at a slow jog, than pick up speed each lap.
I signal every 100 meters and they adjust their speed.
They stop when they can't keep up.
We use results of this test to choose our varsity for our first meet; knowing they're going to have to this the first day encourages those who intend to run varsity to report for the season in shape.
We encourage involvement in other activities that are fun and will help their conditioning, biking,
swimming, canoeing, rollerblading, weights, etc.
I encourage athletes, especially freshmen, to go out for a winter sport.
Those not out for winter sports are encouraged to run 3 to 5 days a week on their own.
Because of non-contact rules, we cannot be any more specific than this.


Scott Conway - Bettendorf
The off season is exactly that off season.
I tell my girls if you are going to be out of shape make sure you're out of shape out of season.
I don't monitor them at all. My only rule is when it's not fun stop.
If it stays fun, run.


Kevin Kearney - South Winneshiek
Summer Running:
I encourage consistent running during the summer. I don't believe in high mileage summers, but
I do like to see my kids put in 15 to 25 miles per week - although most probably don't run that
much. I don't "monitor or demand" that they run, but I do ask them to keep some sort of a
training log so I know where we are starting at when the season begins.


Timm Lamb - Ft. Madison
We stay basically with long runs - many of athletes are involved in other sports so it makes it
hard to have them do anything.
We like to have them run one long run a week - 6 miles, continue with the hill workouts and hit the weights.
Monitoring in the off season:
We have not monitored our runners in the off season in the past. We provide them with information to monitor themselves through mileage, weights, feelings, time, diet, etc. We have found that the runners and the coaches need that time away from each other. This has created
a much better relationship between athlete and coach. I do see our runners just about everyday at school because I teach at the High School. I am able to keep up on their activities and school work this way. One thing we do is monitor our students academic progress each week during the season and provide the teachers with a means of letting everyone involved know the academic progress.


Glenn Daniels - Indianola
What I ask of my athletes off season is to be consistent. Getting in a lot of workouts is better than getting in a few great ones. At the start of the summer I talk with every athlete about where they want to be in the fall, and what it will take to reach that goal. I am fairly relaxed about summers, because I do tell them when the season starts in the fall, we will be starting right in on uptempo, and you better be ready for it.
I only monitor when I see kids around, or if I haven't seen kids in a while. Indianola is a small enough town that if they're out running, I'll either see them, or hear about it. Maybe I'm too laid back, but the kids seem to enjoy this way better, and we've been fairly successful.


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