HS: High School, MS Middle School, ES Elementary School
Welcome to Summer Training! Since 2017, Whisper has offered a comprehensive summer training program for the youth of Clark County and beyond. We offer running training for sprinters, distance runners, and hurdlers, and we will likely spend time on the horizontal jumps. This summer is shaping up to be our largest field of runners ever, so coordinating who attends on which days is very important.
Each training day we will divide into smaller training packs so that similarly skilled runners will be able to remain in packs together. Groups are created by age, ability, fitness, and speed. It may take a couple of weeks to sort the runners into appropriate packs, but by week three, runners should know which group they are in (sprints, distances). Often, a runner believes they are a sprinter, when in fact, they might be a better middle distance or distance runner, but they’ve never been encouraged to explore these options. Spotting these runners is what we do as coaches, and by the end of the summer, runners will have gained the confidence to train in the group their body is designed for.
Committed runners should train at least two days each week at Whisper. Some runners may train up to five days each week, but in doing so, will train in different groups throughout the week, balancing their training between the sprints, distances, and even the hurdles.
WHAT DAYS SHOULD RUNNERS ATTEND?
Like anything in life, if you want to improve in something, consistency is key. Running is no different. Committed runners should attend a minimum of two days each week.
Mature Distance Runners: Stronger runners (runners who can run an 8-minute mile without stopping, or a 25-minute 5k) are typically of MS and HS age. Some ES age runners might be able to run an 8-minute-mile, but on days we venture out for a 4–6-mile tempo run, everyone must remain together for safety reasons. While Whisper usually has 2-3 dedicated pacers/coaches to the distance group, we cannot have a lone runner falling behind. On long runs we do get strung out, but the goal is to be able to remain in packs along the run. For mature distance runners, Monday’s, Wednesday’s, and Fridays are the best days to attend. If mature runners attend on Tuesday, they may perform the Monday workout (if they did not perform it on Tuesday) or meet with fellow runners to venture out for an easy run.
Young Distance Runners: Typically, of ES and MS age, Tuesday’s, Wednesday’s, and Thursdays are committed to younger runners. Tuesday’s will be the same workout as Monday’s, but with slower paces and less volume (fewer intervals/meters run). Because the volume is lower for this group, they may attend Wednesdays for sprint training, and Thursdays for another workout. It cannot be stressed enough that mixing up the speeds (sprint and distance training) is one of the most important factors in developing a complete (and very good) distance runner.
Sprinters: Practices for those who run the sprint distances will be offered on Monday’s, Wednesday’s, Thursday’s, and Friday’s. Sprint training is for multi-sport athletes, and track athletes who run the 100m, 200m, and 400m. Much of the exercises within speed training are ideal for distance runners too, so you’ll often find distance runners performing conditioning work with the sprint group. You’ll also find younger, underdeveloped runners working with the sprint group due to their lesser developed bodies and their need for neuromuscular development.
Friday’s: All Friday practices begin with a 1.25-mile hilly warm-up to the training destination that includes more hills. Hill training is great for power and an excellent substitute for speed/interval training. Round Lake offers pristine training grounds with a tree canopy that offers cool shade on hot summer days. Most of the kids should be able to handle Fridays because the trail to and from the preferred training destination is out and back (we take the same trail, so the kids can always see another runner in front of them).
Hurdlers: Tuesday’s will include hurdle training for some MS and HS runners.
Cross-Training: Weightlifting and stretching will be part of the program every day, and I am working with a local school to acquire pool time starting June 26.
At this time, practices are scheduled 9-11am. Because of the large number of kids, we will likely go beyond 11am, Mondays-Thursdays. The first half of every practice session will be dedicated to running, while the second half will be dedicated to cross-training. Cross-training (weightlifting, stretching, aqua jogging, etc.) is an essential component of running, sustaining and prolonging a runner’s career. Practice times may go until 11:30am, but you may pick up your child at the initial pick-up time.
WHIPSER LITTLES:
A new addition to Summer Training is the Whisper Littles program, a session devoted to kids between the ages of 5-7. Sessions will be led by Coach Alan Weist and will include games and running-related activities to promote fun, health, and wellness. Sessions will be Monday’s, 9-10:30am. If we get more than 12 Littles, then we may extend the finish time to 11am. Keep in mind that Whisper offers club cross-country in the fall, and there is a U8 division for runner between the ages of 6-8. More information will be available in July about fall club XC.