My runners are mostly basketball players/sprinters, first time ever running XC for them. Low income, they aren't showing up on Saturday's due to no ride/aren't currently invested in XC...I'm working on it though, don't want to ask too much too soon, we have maybe 3 -5 kids atm.
M: "Long Run" Once a week on Mondays because they won't show weekends. 2 miles to start off, I'm trying to build them up to at least 5 miles minimum.
T: half mile to mile on treadmill on a 6.0 incline, "easy pace", heavier lifting on these days since the run is less fatiguing
W: 8 - 12 x 200m R= 90" done in 42 - 48" I initially told them no faster than 40, they struggled to do that and ran too hard making the workout much more difficult then what I intended, kind of gassed out, so now 42 -48 is the goal
T : same as Tuesday
F: 4 - 6 x 800m R=2:30, done in 4:00 - 5:00 (we skip this if there's a meet Saturday)
S: meet most weeks starting next week
We do a little bit of lifting each day after running. There's a lower leg and hip flexor day, heavy leg day, core and upper body day, other 2 days is a combination of me having them do something I feel they are missing or whatever they feel like doing.
I know this is super basic, I plan on next year being more tradition training. I feel most of them either don't have the strength in stabilizing muscles to build mileage without injury atm, hence the focus on strength training and injury prevention over miles currently, or have terrible aerobic conditioning to the point of them really dreading extended running.
I guess I'm asking for thoughts on this or any advice. Easy track workouts to segway into more traditional stuff?
A few days ago I came across this type of training called Easy Interval Method, I thought it was similar to what I initially had planned so I guess I'm leaning towards something that kind of resembles that. Walking rest instead of easy jogging, we tried that...was a little rough to do currently.
They did not show for the most part during summer, and are starting for real now.