Summer training is the establishment of an incredible cross-country season, which is something that sprinters (and mentors) understand. What is sometimes lost is that a great summer is also essential for your long-term advancement. It is imperative to do the things in the summer that will build you into a better athlete, not only in the for coming cross-country season, as well as in the seasons that take after.
Don’t start from zero- One of the greatest mistakes, I see secondary school athletes make in their summer training is beginning from ground zero, rather than review it as a continuation of the outdoor season. I’m not saying not to take some time off—I trust secondary school athletes should take off at least two weeks after their outdoor track season ends and simply have a great time being dynamic (bicycle rides, Ultimate Frisbee, golf, Frisbee golf, whatever).
But do the miles- Despite everything you have to gradually build your mileage in the summer. You ought to do a weekly long run—for most sprinters this is around 25 percent of their weekly volume. In case you’re running 50– 60 miles every week, you’d be well served to run 12– 14 for your long run.
Shoes- Back to the subject of injuries for a second. Do you have a plan to change your training shoes to your dashing pads, racing flats or spikes for a 5K effort? Most sprinters don’t. So, you have to take the time in the summer and do your steps in the shoes that you will race in.
Approaching the season- When you are close to the begin of the season; you ought to have the capacity to do two things. First, you should have the power to run a strong progression long run every week, since you’ve built up the volume of your long run. Second, you should have the capacity to keep the aerobic workouts in your training amid the early part of the season.