Summer Running Club - 2025

Summer training will begin June 23rd. During the summer we like to get together run and have fun. All are welcome, so feel free to invite friends and family. We are planning on running in Annadel most days. However, be prepared for some fun events thrown in as well like the Kenwood Footrace and trips to the beach.

Monday, Wednesday and Friday trainings will begin at 8:30 am at Channel Drive.
Tuesday and Thursday trainings will begin at 5:30 pm at Parktrail Drive.

Unfortunately we will not be hosting a traditional summer camp this summer. But we will have planned running trips, activities, and lunches sprinkled throughout the summer.

  • June 28: Sonoma Mountain and Lunch
  • July 19: Salmon Creek Run and Potluck
  • July 26: Taylor Mountain / Picnic and Games
  • August 2: Headlands and San Francisco Adventure
Summer Training

Summer training is all about building a strong foundation for the racing season ahead. What you do now sets the stage for 3–4 months of competition, so consistency and care are key.

Most of your summer training should consist of easy running. While tracking your total weekly mileage can be fun, don’t let it become your main focus. Instead, prioritize staying healthy, being consistent, and keeping your effort controlled.

  • Consistency means showing up—doing your runs, strength sessions, and recovery routines regularly.
  • Control means keeping your effort level under a 6 out of 10 on the Rate of Perceived Exertion (RPE) scale. You should never feel physically or mentally burned out. Summer training should feel motivating, enjoyable, and even adventurous.

The button below will take you to the summer training plan. Here are some notes about it that you should read prior to starting your training.

Strength Training Table

The first table below outlines your strength workouts. Strength training is crucial for injury prevention and helps support all the small stabilizing muscles that keep you healthy and efficient as a runner.

Running Plan Table

The second table provides your running schedule. You’ll notice the runs are based on time, not mileage. This gives you the freedom to run at your own pace and enjoy new routes or trails. Make it fun—go explore, run with friends, and don't worry about hitting a specific distance.

  • You can substitute any run with cross training (e.g., biking, swimming, elliptical) for the same duration.
  • We recommend not running 7 days a week to allow your body time to recover and rebuild.
  • JV runners should follow Workout B, and Varsity runners should follow Workout A.

Remember, summer training is about setting yourself up for long-term success—not just physically, but mentally too.

  1. Building a Strong Aerobic Base
    What it is: Developing endurance through consistent, moderate-paced running.
    Why it matters:
    • A strong aerobic base increases the body’s ability to use oxygen efficiently
    • It helps prevent injury by strengthening muscles, tendons, and ligaments.
    • This base allows athletes to handle higher-intensity workouts later in the season without burnout.
  2. Consistency Over Intensity
    What it is: Running regularly, even if some days are slower or shorter.
    Why it matters:
    • Consistency creates habits and fitness that compound over time.
    • Missing multiple days a week resets progress and increases injury risk.
    • Summer is not about setting PRs—it's about staying active and engaged.
  3. Mental Preparation and Discipline
    What it is: Training the mind alongside the body.
    Why it matters:
    • Summer training often lacks structure, so self-motivation becomes critical.
    • Runners who train in the summer show up in-season with confidence and grit.
    • Mental discipline builds leadership skills and accountability.
  4. Recovery and Cross-Training
    What it is: Resting properly and using other activities to build fitness.
    Why it matters:
    • Recovery is when the body adapts and gets stronger.
    • Cross-training reduces impact while building aerobic capacity (biking, swimming, etc.).
    • Reduces mental burnout by adding variety.
  5. Nutrition, Hydration, and Sleep
    What it is: Supporting training with smart lifestyle habits.
    Why it matters:
    • Dehydration and poor fueling reduce performance and recovery.
    • Summer heat increases fluid needs and makes sleep critical.
    • A healthy routine helps runners feel better, run better, and avoid illness.
2025 Schedule

The first day of official practice will be August 11th. Let's keep that date in mind for your physical and sportsnet clearance: Your athlete is only allowed to come to practice if they are cleared on sportsnet. You need to upload your physical and other documentation. https://mhs.srcschools.org/athletics/online-athletic-clearance If you are not sure if your athlete is cleared please have them reach out to me.

Bob Shor Summer Track Series

This summer Windsor High School is hosting the annual Bob Shor Summer Track Series meets. For more information about the meets and to register go to Empire Runners Club.

Meet Dates are June 10th, June 24th, and July 7th.

Upcoming Dates

Bob Shor Summer Track Series (Meet 1)
June 10, 2025
Start Time: 5:45 pm
@ Windsor HS
Empire Runners Club

First Day of Summer Running Club!
June 23, 2025
Start Time: 8:30 am
@ Channel Drive

Bob Shor Summer Track Series (Meet 2)
June 24, 2025
Start Time: 5:45 pm
@ Windsor HS
Empire Runners Club

Sonoma Mountain Run and Lunch
June 28, 2025

Kenwood Footrace
July 4, 2025
Start Time: 7:30 am
@ Kenwood
Kenwood Footrace website

Bob Shor Summer Track Series (Meet 3)
July 7, 2025
Start Time: 5:45 pm
@ Windsor HS
Empire Runners Club

Salmon Creek Run and Potluck
July 19, 2025

Taylor Mountain / Picnic and Games
July 26, 2025

Marin Headlands and San Francisco Adventure
August 2, 2025