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Volume: This depends
on the individual athlete. Without knowing more about you and your running history, find the range that feels best for you. If you need to increase
your mileage, do so conservatively after several weeks of running at your
previous base. Then, increase by only a few miles a week. Your mileage volume
during summer training will benefit you throughout the rest of the year. Be
consistent and patient with your mileage.
Pace: You'd be
surprised at how many young athletes get fixated on pace. During this portion
of the summer, it's better to run at comfortable pace. I call it "easy
running" for a reason. It should be manageable at this point. Long Runs
can be a little bit faster, but still within control. My recommendation for
your long runs right now is to go get lost in the woods running, and build up
Core and Supplementary work: Developing
tensile strength is good for a couple of reasons. It will make you stronger and
minimize your risk of injury. I recommend you spend 6-12 minutes a day doing
some type of continuous core work.
Now, Let's build your mileage base. Ponsonby has provided the first four weeks of your summer cross country running. Print out
the calendar below, and you can log your daily and weekly mileage for the
month. If you have questions or want more specific training programs tailored
to you or your team, contact me directly at www.coachponsonby.com/contact.
Go get em' and make this your summer of
Then toe the line this fall with
confidence, knowing you've done everything possible to prepare yourself.
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Coach Ryan Ponsonby has been working with
world-class middle distance and distance athletes for over a decade now.
Ponsonby has overseen the success of multiple NCAA, World and Olympic
champions, including Silver Medalist Leo Manzano.
After a successful collegiate career at The University of Texas,
where he garnered All-American honors, Ponsonby signed on as a Volunteer
Assistant Coach. During that time, Ponsonby helped oversee NCAA Champions,
Collegiate Records, and even a World Record.