Winter Running

Purpose

  • To provide our athletes the opportunity to make running a year-round sport.
  • To offer a fitness option for any SHS student who is not interested in other winter sports.
  • To prepare athletes for the spring track & field season.

Philosophy

Winter running is about staying fit and should be treated as an off-season, especially for those who play fall and spring sports. This is to avoid burnout, injury, and to ensure proper speed gains during the actual season. There is no “peak time” in the winter. Heavy attention to speed during the winter months will prevent the proper “peaking” needed in April and May during the track & field season. It can also increase the chance of injury once the spring season begins. Speed work should be limited to once per week and consist of either a tempo run or a fartlek. All other runs should be aerobic and easy. One run per week should be a long-distance run of at least 25% of the week’s total distance.

Dates and Times

The 2017-18 Winter Running Club is a 12-week program that begins Monday, Nov. 27 and concludes Thursday, Feb. 15. Runs are held at 3:00 and should be concluded by 4:30 most days. We will meet in the school lobby by 2:55 and carpool (if going off campus). Monday, Tuesday, and Thursday. We typically run for 30 to 75 minutes, depending on the individual runner’s goals and fitness level. The group will decide the locations for the club runs. We do not run on days school is not in session (breaks, snow days, etc.). Wednesdays and Fridays are intended for you to cross-train, whether that is swimming, lifting weights, or playing a different sport. Resting on the weekends will keep your muscles fresh, strong, and injury-free during the winter months.

Three Types of Workouts

Aerobic Running: Most runs in the winter months should be aerobic and “easy.” These should not be runs that wear you out or put you at risk for injury. This is about maintaining your aerobic base fitness and, for those who didn’t participate in cross country, improve it.

Aerobic Threshold: These are those workouts in which you are still running easy but add in an aerobic threshold component. During the season, anaerobic workouts are purposely placed and at an intensity level that is fairly high — sometimes the entire workout. During the winter, it is important to maintain your anaerobic fitness level as well so that you can achieve early gains at the start of the spring sports season and without injury. However, these types of workouts should be at a lower intensity level and be added to an aerobic workout rather than replace it. Anaerobic maintenance during the winter will consist of leg speed fartleks, cruise intervals, tempo runs, and hill repeats, and never more than once a week.

Cross Training: This consists of any non-running activity and is meant to prevent your muscles from wasting away during the winter but also to give your entire muscular system a workout, as opposed to only working out those running muscles. This increases your aerobic fitness and oxygen intake and distribution. Consider weight lifting, water running, swimming, yoga, and even work-related activities like raking leaves and snow shoveling.

Track Your Mileage

Runners who track their mileage can earn prizes.

Elite Warrior | 250+ miles. Earns a T-shirt, a gift card to Academy Sports, and three raffle tickets toward a running-related item.

Warrior | 150 – 249 miles. Earns a T-shirt and one raffle ticket toward a running-related item.

Files

Mileage tracking log

Weekly Workouts

Club Sponsors

Coach Restivo, restivop@smithville.k12.mo.us
Coach Tiffany