Tigers Winter Running Club
Tuesday, November 1 2011Tigers Winter Running Club
Mission Statement: To help young distance runners take the next step into developing into championship athletes by training intelligently, consistently and progressively.
What is it? An opportunity for PNHS runners to meet and train throughout the winter months, without the pressures of weekly competitions. Practices are NOT mandatory (until official start of practice, Jan. 17), but runners are encouraged to make it as often as possible.
When will the running club meet? After school (2:30-4:00) in the field house, beginning Mon, November 21
Running Club will focus on:
- General strength exercises (for injury prevention- increase your durability)
- Speed development (short sprints, specific running drills, etc.)
- Dynamic flexibility
- Improving running form & efficiency
- Intelligently increasing running mileage to develop a strong aerobic system (the stronger the engine, the faster the car)
- Increase enjoyment of the sport- “Success is a Journey- Not a Destination”
- Being ready to run FAST and stay HEALTHY during the 2012 Track season & 2012
Cross Country season
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Cost: $30 (all money goes to the boys xc/track programs, and helps purchase running gear and incentives) |
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“People of mediocre ability sometimes achieve outstanding success because they don’t know when to quit. Most men succeed because they are determined to."
George Allen
What you get:
- Individualized coaching throughout the winter
- Training schedule (with guidelines and exercises for winter break)
- Training log to record mileage and workouts
- Everyone who pays gets a Tigers Winter Running Club shirt.
What you can earn:
- Bonus for hitting 14-week mileage goals:
o Silver Target = “PNHS Tigers Distance Crew” Sweatshirt
o Gold Target = “PNHS Tigers Distance Crew” Running Jacket (nice!)
§ Note: incentives subject to change based on availability
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Tigers Winter Running Club- Mileage Targets |
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14 weeks (98 days): Monday, Nov. 21 -------> Sunday, Feb. 26 |
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"Silver" Target |
"Gold" Target |
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Freshman |
250 (~18 miles/week) |
350 (~25 miles/week) |
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Sophomore |
350 (~25 miles/week) |
450 (~32 miles/week) |
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Junior |
450 (~32 miles/week) |
550 (~40 miles/week) |
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Senior |
550 (~40 miles/week) |
650 (~47 miles/week) |
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Tracking your mileage/workouts:
Two Options:
1. Use the Training Log on www.tigersxc.com. If you do this, you must keep it up to date and be consistent. It is VERY quick and easy to use once you get in the habit of keeping a log. It is also fun and motivating!
2. Simply use the attached spreadsheet to chart your mileage and workouts. Takes even less time. You can post it in your locker, by your bed, etc.
Some basic guidelines for winter training:
Our top priorities for winter training:
1. Camaraderie- Off-season training is much more fun when you are running with teammates. Also a chance to build friendships and commitment to each other and the program
2. Consistency- Run often without big breaks
3. Steadily build up mileage- As you get consistent, start adding longer runs/ more runs/etc.
4. Injury prevention- General strength exercises (LOTS!), core workouts, optional light weightlifting. Being strong and athletic = a more durable runner who can handle more training without getting injured!
5. Get FASTER!- The off-season is a great time to work on leg speed and good running form. We will do regular drills and short sprints throughout the off-season to help you become stronger and faster
“What we call little things are merely the causes of great things; they are the beginning”
Running Outside:
Be prepared to run outside throughout the winter… Yes, I know it sounds crazy, but it can easily be done with a few simple precautions and common sense. I recommend runners have the following:
- A good pair of gloves AND a good pair of mittens
- A good stocking cap
- Running tights (can be worn under workout pants)
- A good running jacke