open to Dare County Students; Hatteras, Manteo, First Flight

middle or high school, any or no sport affiliation.

Run 200 miles between May 19 and July 31 and you will get a free singlet from 5 Guys and a shake to celebrate!  Runs must be recorded on Strava. 

This is a 10.5 week period so that works out to be about 20 miles per week.  That is about 3.5 miles per day with a day off each week.  Do this and your XC season will be fast!! contact coach Macy here and join the Strava group to sign up.https://strava.app.link/pRbWth6p8Sb

7 Summer Training Plan basics:

1. Run 4 to 6 days per week.  Swim, bike, hike, surf, or paddle on the days that you do not run. The key is to get into the habit of exercising every day.

2. Eat more food.  Running and exercising burns a huge amount of calories.  If you do not eat enough, your muscles will not grow and your bones will not strengthen. 

3. In late spring and summer, consistently getting easy to medium runs done 4 to 6 days per week is more important than doing hard workout sessions. 

4. To mix it up, feel free to make 2 of your runs more challenging.  The three basic types of challenge are  intervals (think 400M x 8 with rest between or similar), tempo (run 3 to 5 miles at a steady hard effort) and the long run (7 to 10 miles or any run longer than 60 minutes at an easy pace).  Have 2 days that are easy  or no running between they

5. Do strength workouts twice per week.  The FFTC strength program is designed by an expert to give you the most benefit in the least amount of time and touch all the systems to make you faster and stronger.

6. The following habits will improve your running performance and resiliency:  4 to 10 strides at the end of easy runs, foam rolling, and stretching.

7. Shoes:  get two pairs, replace them when they hit 400 miles

Protip 1:  10% Rule: 

Generally, do not increase your mileage per week more than 10% over the previous week.  If you ran 22 miles last week, do not go 30 miles the next week.  If your long run was 8 miles last week, you can go 9 the next week but not 10.  This is a guideline to help you build mileage and prevent injury.

Protip 2:  Account for heat and humidity. 

Both greatly affect paces.  If you run a 8:00 minute mile in spring on a clear day, the same effort could be 10:00 minute in the heat of summer. Online calculators will show you how much to adjust your pace depending on heat and humidity.  Drink water, run when its cool, run in the shade.