• Summer Training Plan Overview –

    Neshaminy Men’s Cross Country

    Coach DeLosAngeles - Cell: 267-475-3592 / Email: sdelosangeles@neshaminy.org

    Coach Eric Chapman – Cell: 267-249-6299 / Email: ericwchapman@msn.com

    Coach Frank Schoepfer – Cell: 215-813-3089 / Email: fshep15@gmail.com  

     

    To achieve maximum performance in the fall, our program’s summer training schedule is designed to progressively improve each individual’s endurance and strength throughout June, July, and August.  Neshaminy runners are expected to run FIVE-to-SIX days a week and take care of themselves with stretching routines and supplemental exercises throughout the summer. 

     

    Primary Summer Training Locations (Off-Campus):

    • Core Creek Park, Pavilion #9 on Duchess Lane – 901 Bridgetown Pike, Langhorne, PA,19047
    • Tyler State Park – “Woodchip Hill” Lower Plantation Grove Parking Lot (101 Swamp Rd, Newtown, PA 18940; middle of the park by the cross-country course) 
    • Delaware Canal Towpath – Macclesfield Park (1000 River Rd, Yardley, PA 19067)

     


    Foundational Training & Run Types

     

    Foundation: A basis upon which something is supported // A body or ground upon which something is build up.


    In the first few weeks of training, athletes will need to gradually get back to work and if they have not done so already – map out safe running routes on a variety of terrain.  It is critical for athletes to establish good habits and momentum with the long-term goal of expanding aerobic capacity and increasing strength.  Consistent running & supplemental training (with appropriate volume and intensity) early and throughout the summer is critical to sustainable progress of each athlete and will mitigate the risk of injury.  The fundamental run types:

     

    • “Easy” Run – Generally range from 35-50 minutes of running at a casual “conversation pace”.  Easy runs also serve as recovery, often following higher volume/intensity days. 

     

    • “Steady” Run – May range from 35-60 minutes, these runs are the backbone of the summer training program.  The beginnings of these runs should begin at a “conversation pace” (first 5-15 minutes), then incrementally pick-up, athletes are expected to gauge/assess the level of intensity in the second half of these types of runs; on a good day push yourself, on a bad day just maintain a pace that could be sustained for approximately 75 minutes. 

     

    • “Long Run” – Generally 60-80 minutes, or about 60-minutes in the early weeks of summer training.  These runs begin at a conversation pace and may progressively be picked-up to as quick as a tempo pace. The increased distance/time and intensity of long runs are critical to long-term growth, improving aerobic capacity and lactic threshold. Long runs would ideally be on soft terrain (grass, gravel, etc.). 

     

     

    ‘Moderate’ Training Sessions

     

    Various interval training is intended to improve an athlete’s aerobic capacity, speed, strength, etc. and is critical to consistent long-term growth.  The below concepts are featured on a weekly basis throughout the summer training program:

     

    • Hill Intervals / Reps – Critical to building strength, a weekly hill workout is routine throughout the summer and fall.  Hill workouts may vary in length and number of repetitions depending on the hill or intent of the workout.

     

    • Tempo / Lactic Threshold Runs or Intervals – LT or Tempo Pace is approximately one minute slower per mile than an athlete’s mile pace -or- approximately 10k pace (roughly 20-30 seconds per mile slower than your 5k pace / or a pace that you would only be able to sustain for about 45-minutes).  A Tempo run would consist of three phases, the first and last being a 10–20-minute period of “warm-up” and “warm-down” and the middle Tempo phase may range anywhere from 20-30 minutes.  Tempo or Threshold intervals are generally longer workouts in both rep distance & volume and have limited rest/recovery periods. 

     

    *For beginner or novice runners, you will need to listen to your body and gauge the effort or intensity that is sustainable for the workout.  Tempo Runs are very useful for developing anaerobic threshold, essential for 5K runners.*

     

    • Fartleks – Our program implements fartleks on a weekly or bi-weekly basis.  The word "fartlek" is Swedish for speed play and describes a free-form speed workout. The workout alternates between intervals of 1- or 2-minutes at tempo/threshold pace or “a race pace effort” and 1-minute of easy/recovery running.  The goal: to fully recover after the 1-minute bout of hard running before you start the next hard effort.  These “workouts” begin with 10-20 minutes of running prior and 10-20 minute after. 

     

     

     

    ‘High-Intensity’ Training Sessions

     

    After many weeks of foundational training, which focuses on building & expanding upon aerobic capacity and general strength/fitness – “High Intensity” days are more rigorous sessions that are specifically designed to target an athlete’s Aerobic Energy System, Lactic Threshold, VO2 max, or Anerobic Energy System (sometimes numerous systems in the same session, “hybrid” workouts).  These sessions are implemented after weeks or months of training, when the athlete is prepared to increase intensity and races are within about a month.  Variations of “High Intensity” Sessions:

     

    • Interval Workouts – Intervals will vary in distance & pace, with specific recovery periods.  Intervals may be run at Tempo/LT, Critical Velocity, 5k Race Pace, “Goal” Paces, etc.

     

    • Progression Runs – a Long Run, about 75-Minutes, which interposes pace variations, typically in increments of 10-15 minutes. The paces will vary between “Easy” Run Pace, “Steady” Run Pace, and Tempo/LT.  These runs are designed to be the longest (distance & time) and amongst the most rigorous activities in our summer training plan.  Progression runs target Aerobic Energy Systems and increase tolerance to lactic acid build-up. 

    Essential / Fundamental Habits

     

    Stretching is critical for every runner, and it must not be overlooked.  Simple daily stretching routines before and after runs or throughout the day will be beneficial for the health and longevity of every athlete.  Dynamic and Static stretching routines reduce the chance of injury and increased flexibility will improve athletic performance.  Other components of stretching are foam rolling or rolling sticks for deeper tissue massaging as well as rope stretching for static stretches or mobility movements.

     

    Additional habits that will directly affect the performance of each athlete – EVERY DAY – hydration, nutrition, and sleep.  Especially during the summer hydration is absolutely required, athletes will not be able to perform and are putting themselves at risk if they are not properly hydrated.  Nutrition is a personal choice – this should be common sense and general preparation for training and competing on a high level.  Sleep is critical to recovery – an increase in efficiency in an athlete’s recovery, results in an increase in their capacity for higher quality work.  Another highly beneficial habit is to consistently recover with ice or cold water to reduce inflammation and reduce levels of lactic acid. 

     

     

     

    Supplemental Exercises / Routines: Core, Lifting, Cross-Training

     

    The development and strengthening of an athlete’s core muscle groups is integral to our program.  Athletes are expected to routinely do core exercises & routines that are prescribed in our summer training plan – many of these exercises are body-weight routines and do not require additional equipment.  Our program also includes lifting routines, primarily consisting of lower weight - higher volume quality movements. The use of free-weights: dumbbells, weight plates, medicine balls, etc. –are a valuable resource (depending on the athlete 10–25lbs.).

     

    In addition to supplemental core and lifting routines – different forms of exercise will be beneficial to each athlete, whether that be in the form of other sports or activities, such as: biking, swimming, hiking, etc.  Alternatives to running are extremely beneficial to athletes that experience minor or major ailments and need to reduce the high-volume of impact on the legs that distance runners experienced.  It is beneficial to recognize any

     

     

    Rest days

     

    It may be tempting to run on rest days… but don’t, give your body a chance to recover.  Recovery days are routinely scheduled to allow an athlete’s body to adapt, repair, and improve.  A day off every 7–10 days restocks glycogen stores, builds strength, and reduces fatigue. Without recovery, physiological adaptations may occur short-term, but will ultimately be unsustainable for long-term development.

     

     

     

     

    Team Standards

     

    Eligibility/Regulations – Comply with all PIAA and Neshaminy School District eligibility rules and regulations. These include but are not limited to the following:

    School Board Policy #516- Academic Eligibility – The purpose of this policy is to encourage students in co-curricular activities and athletes to meet their academic requirements.

    School Board Policy #510 Alcohol and other drugs and Co-Curricular Substance and Abuse Guidelines. –  Includes: Smoking, vaping etc.

    School Board Policy #554- Hazing – The purpose of this policy is to maintain a safe and positive environment for students and staff that is free from hazing. Hazing activities of any type are inconsistent with the educational goals of the district and are prohibited at all times.

     

    Academic Eligibility

    • Grades are essential to remaining apart of the team.
    • Eligibility is run on every Friday.
    • In order to be eligible to compete the next week, a player must not have ANY F's on an eligibility report in any class
    • Athletes will be told on Monday if they are eligible for the week.
    • Athletes are given three strikes:
      • Strike #1: If an athlete is considered ineligible, they may attend practice but cannot compete for one week.
      • Strike #2: If an athlete is considered ineligible for ANY two weeks, they are not permitted to practice or compete.
      • Strike #3: If an athlete is considered ineligible ANY three weeks of the season, they be removed from the team.

     

    Behavior – Your behavior should be exemplary. You are representing yourself, the team and the school. Therefore, no inappropriate behavior will be tolerated.

    • Players should treat teammates, coaches, trainers and officials with respect.

    • Foul language and obscene gestures will not be tolerated.

    • In school and out of school suspension will result in not being permitted to practice or compete on the dates of suspension.

     

    Parents Role – We hope that you take a proactive approach with your son’s participation on the team in order to have a successful cross country season; we strongly encourage a positive approach to all we do. If you or your athlete has issues/ concerns, please contact Coach Delo via phone / text at 267-475-3592 or at sdelosangeles@neshaminy.org.