For info on distance in 2017, including training plans and the plan for the current week,
go the DP Cross Country website: www.DPXC.org
2016:
The track season has ended for DP Distance runners (except those who qualified for CIF.)
All others should take a two-week planned break from running and then start training for cross country in late May.
For information on training during the summer and fall go to the DP Cross Country website: www.dpxc.org -> Training Schedule.
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Distance Training Plans: There are three plans: 800, 1600, and 3200. Each focuses on helping runners do well at a particular distance in the last meets of the season: SB County Championships (Saturday, April 23), dual meet against San Marcos (Thursday, April 28), and League Final (Friday, May 6). The 800 plan helps runners to do well at 800, but also be comfortable racing the 400. 1600 plans helps runners do well at 1600 & 800 and also feel comfortable racing the 3200. The 3200 plan helps runners do well at the 3200 and 1600.
The plans build gradually with the work getting harder and more specific to target race distance as the plan progresses. The first 3 phases are building basic components need to run strong and fast. The last two phases are aimed at tuning for the target race distance.
The phases are:
Phase 1: Jan 4 - 24 (end of first semester)
Phase 2: Jan 25 - February 21 (4 weeks)
Phase 3: February 22 - March 20) (4 weeks, track meets start March 1)
Phase 4: March 21 - April 17 (4 weeks)
Phase 5: April 18 - May 6 (target meets)
To see a summary of the three plans with the types of workouts in each phases,
click: DP Distance Training Plan Summaries_.
To see our warm-up, drills, running form items, strength routine, and post-workout stretches
click: DP Distance Warm-up, Drills, Form, Strength, Stretches.
To see recommendation for preparing track meets and racing
click: DP Distance Race Preparation
go the DP Cross Country website: www.DPXC.org
2016:
The track season has ended for DP Distance runners (except those who qualified for CIF.)
All others should take a two-week planned break from running and then start training for cross country in late May.
For information on training during the summer and fall go to the DP Cross Country website: www.dpxc.org -> Training Schedule.
=====================================================================================================
Distance Training Plans: There are three plans: 800, 1600, and 3200. Each focuses on helping runners do well at a particular distance in the last meets of the season: SB County Championships (Saturday, April 23), dual meet against San Marcos (Thursday, April 28), and League Final (Friday, May 6). The 800 plan helps runners to do well at 800, but also be comfortable racing the 400. 1600 plans helps runners do well at 1600 & 800 and also feel comfortable racing the 3200. The 3200 plan helps runners do well at the 3200 and 1600.
The plans build gradually with the work getting harder and more specific to target race distance as the plan progresses. The first 3 phases are building basic components need to run strong and fast. The last two phases are aimed at tuning for the target race distance.
The phases are:
Phase 1: Jan 4 - 24 (end of first semester)
Phase 2: Jan 25 - February 21 (4 weeks)
Phase 3: February 22 - March 20) (4 weeks, track meets start March 1)
Phase 4: March 21 - April 17 (4 weeks)
Phase 5: April 18 - May 6 (target meets)
To see a summary of the three plans with the types of workouts in each phases,
click: DP Distance Training Plan Summaries_.
To see our warm-up, drills, running form items, strength routine, and post-workout stretches
click: DP Distance Warm-up, Drills, Form, Strength, Stretches.
To see recommendation for preparing track meets and racing
click: DP Distance Race Preparation
