SENIOR 2
Summer Endurance Training for Rising 8th and 9th Grade, and Multisport Athletes
Senior 2 is designed for 13-14 year-old athletes who are interested in trying distance running, are using distance running as a means of conditioning for another sport, or are starting to explore their potential as a distance runner and want to give cross country a try in a structured environment.
Read more about the group below.
Training Schedule
June 16 - August 17
Tuesday | Thursday | Friday
7:00 - 9:00 AM
Carderock Recreation Area
Approach
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Emphasis is placed on exposure to a well-rounded variety of training modes targeting both endurance and speed.
Increases in daily and weekly training volume are secondary to athletes’ demonstrating sound running mechanics to promote longevity in the sport.
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Athletes learn foundational skills such as posture, cadence, and stride mechanics and progress towards application of these skills in daily training.
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Runners will learn how to self-correct technique using visual, tactile, and auditory cues.
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Overall joint, tendon, and muscle health is promoted through prehabilitation as well as general conditioning activities designed to support mobility, stability, and posture.
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Athletes are educated in sound recovery habits and are exposed to how psychology and basic nutrition can actively contribute to improved performance.
Requirements
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- 3 in-person training sessions per week
- 1-2 solo runs or other athletic activity per week
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15-25 Miles per Week
*This range represents an average volume after around 10 weeks of training. Runners will start at different volumes based on their experience and progress at a rate that makes sense for their own personal development.
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$185 / month
Includes:
2-3 coached training sessions/week
1-2 solo runs/week (if needed or desired, at coach’s discretion)