Off - Season Training
- The Distance Calendar Year -
Note: a true distance runner works on their craft 365 days each year…without dedication to Distance Running throughout the entire calendar year, an athlete will “yo-yo” greatly with their general physical fitness. “Yo-Yo”…couch to 5k…or basically using ONLY in-season workouts to get in to race/performance shape will result in #1 - Injuries, #2 - Minimal gains throughout a career/lifetime and #3 - general frustration of an athlete caught who is caught in a constant state of sameness and even lower results from effort over time. Our organization does not emphasize win win win, we take pride in personal gains for each and every athlete on our team! (we just need your help)
Rest Phase
November (or what we like to call “NoRUNber”)
Cross athletes are coming off a long and rigorous XC competition season…ALL ATHLETES need to slow down and take a break from racing, training, and roughing up the body on a daily basis during November. If an athlete is “doing November correctly”, they should almost feel lazy and out of shape by months end…haha! (but seriously) OF COURSE you can be mildly active, but just no HUGE efforts and make sure you TONE IT DOWN and give the old body a rest. (this is the most dormant and really only OFF part of your year…take advantage)
Maintenance Phase
December January & February
During the winter months Distance Runners need to simply “Maintain” a general fitness through the winter months to prep for the upcoming spring distance track season. The Maintenance Phase involves 3 basic parts…we keep it simple in order to help stay focused.
Part 1 - Personal Mileage Goals
Tier One = 40 miles per month
Tier Two = 50 to 80 miles per month
Tier Three = 80 to 120 miles per month
Part 2 - Strength Training is A MUST (off season lift options available…reach out to a coach)
Part 3 - FIND THE FUN…Cross Train, Lean into Winter (Coach Gilbert’s actual fav season of the year for outdoor running) and Seek out Friends/Running Mates who are willing to not only work hard, but want to laugh, suffer, and enjoy some time with a running buddy.
or
Join/Compete in a Winter Sport (Wrestling, Swim, B-Ball, Ski…etc)
NOTHING beats being a part of a team…coaches provide guidance, athletes around other active people…distance athletes will enjoy naturally staying in shape as you navigate a different sport. FYI - WE LOVE Multi-Sport athletes within our program. YES you can and maybe should put in a couple of “runs” throughout the week, but these runs are really based on how the athlete feels…is the body tired, did I work hard this week, etc…no mileage goals for “winter athletes” and weight training is a part of every Waconia HS athletic team. (please share your competition schedules with your distance coaches…we would love to come cheer you on)
Spring Competition Phase
March, April, May (Track Season is upon us)
TIME TO GET FAST…yep being a distance track athlete will make you faster!! (Guaranteed) Distance track athletes will be treated to a slightly different training regiment outlined by the spring distance track coaching staff. A little shorter, a little less volume, but dang we fly fast working on our foot speed and mental toughness. Distance athletes will be treated to a new style of racing and will compete in a variety of “distance” races. (400m to 3200m…all fun and games folks)
Summer XC Prep Phase
June, July, August
We would like to first start by saying…YOU AND OUR TEAM WILL LIVE OR DIE by the amount of effort put into the Summer XC Prep Phase. The coaching staff can’t say enough about the importance of summer miles to our fall XC athletes. Yes, a few athletes will get by on “their good looks” of natural talent to nab a top spot within our team, but just imagine if ALL levels of our team put in the miles and truly prepped during the summer!?! (we would take over the world)THE MORE MILES, THE MORE DEDICACTION, THE MORE EFFORT an athlete puts into “Summer Miles”, well lets just say
Summer Training Mileage Goals
Training throughout the summer months prior to a Cross Country season is KEY to unlocking your potential as an athlete. Whether you are looking to simply "get into shape" or you are trying to complete with the top athletes throughout our state, SUMMER MILES are the ONLY way you are going to improve (& reach) your goals. Your coaching staff is busy planning out your season practice sessions, but they can take you ONLY so far. Athletes will see HUGE gains by making the commitment to find a MPW GOAL they are comfortable with. Don't know where to start? Well, sounds like its time to drop your coaches an email/text message and simply ask! (That's what were here for) MPW = Miles Per Week
Note: Summer Mileage will MAKE OR BREAK your Fall XC Season in regards to race time goals. YES...we all possess different talents/abilities, but the ONLY true way to GET THE MOST out of YOURSELF during an upcoming season is to "put in the miles" In order to set yourself up for success. The staff would love to see logs in August and will use them to help athletes pick appropriate training levels/tier during our in-season training and development.
DEVELOPING
Miles per week goal: 180+ MILES = 15 miles per week
Athlete Goal: get into shape and stay injury free in season
Notes:
1) Open to ALL Ages & a challenge for our incoming Middle School runners
2) Involves running 3 to 4 days per week
3) 30% to 40% of Mileage will be Cross-Training (see Cross Training Guide)
4) Team Goal = 80%+ of our XC athletes enter season with at least this level
**this is the program for those new to running and want to truly become a “runner”
ADVANCED
Mileage Goal: 240+ miles = 20 miles per week
Athlete Goal: athletes seeking a Varsity Lettering Time
Time Goals: Guys = sub 19’s & Gals = sub 23’s
Notes:
1) Open to 8th grade and up athletes
2) Involves running 4 to 5 days per week
3) 30% of Mileage will be Cross-Training
4) Weight Training is advised
CHAMPION - 300 Club
Mileage Goal: 300+ miles = 25+ miles per week
Athletes Goal: Contender at Conf Championship & Beyond
Time Goals: Guys = sub 17’s & Gals = sub 20’s
Notes:
1) Open to freshman and up who have completed Advanced or Champion levels in past seasons
2) Involves running 5 days a week (2 complete rest days)
3) 30% of Mileage will be Cross-Training
4) Weight Training should be a component to weekly workout schedule
5) Diet/Calories intake is a Big Deal with this sort of training...fuel the machine
TYPICAL WEEKLY PLAN
Mileage Goal: depends on level
Athlete Goal: Consistency throughout summer
Workout Goals: Quality over quantity (no junk miles/sessions)
Monday - Tempo Run (Quicker pace Length Run...CONSTANT TIME)
Tuesday - Long & Easy (Bit longer than normal)
Wednesday - Repeats or Hills (WORK DAY)
Thursday - Rest or Active Recovery (way to add miles)
Friday - Normal Run (meaning the typical mileage for you day)
Saturday - Long (BIG miles day for everyone)
Sunday - REST DAY
Note: Volume and Consistency are the KEY components for off-season training...you need to come into the season #1 - Healthy #2 - a good base of miles and #3 - ready to work hard and increase speed during our IN-SEASON work. Consistency Means = 400 Summer Miles Goal is 125 miles in June, 135 miles in July and 135 miles in August.
ITS XC TIME BABY #BAM #HECKYA
August, Sept, Oct & hopefully Racing in November
Its the most wonderful time…OF THE YEAR!! (sign up, show up, kick butt) First Day of Practice for the 2025 Season is Monday, August 11th, 2025 8am BV…see you there and bring a friend.
IF YOU FAIL TO PREPARE, PREPARE TO FAIL - Pre