General Information
The “Dead Period” is a KHSAA
Mandated two-week break from ALL athletic activities each summer. The dead period always runs from June 25th
to July 9th, regardless of where those dates fall on the calendar in
any year. During the dead period,
coaches can not have any contact with athletes.
There can be no practices, no organized team functions, and no
communication between coaches and athletes.
If you have questions during the course of the dead period, please have
a parent or guardian contact Troy Johnson, Fern Creek AD, at 502-485-8251
(school phone number).
Important Dates / Reminders
First Official Practice – July 10th, Fern Creek Park, 8:30 - 10:30am
FCHS Physical Night – July 15th, 5:30pm, Fern Creek High
School
All athletes must have
up-to-date physical/forms packets on file in order to practice. Copies may be obtained from the Fern Creek
Athletics or Main Offices during the dead period. There is a new KHSAA Physical Form this year:
Sample Training Plans
The following training plans
are offered as guidelines of what you should be doing over the Dead
Period. Remember, most runners will be
training consistently over these two-plus weeks. If you take them off, then you will be behind
both your teammates and runners at other schools. With vacations, travel etc. it is understandable
that you may miss a few days of training, but try not to take multiple
consecutive days off. The following
plans will put you in a great spot to train with the team when you return from
the dead period.
Beginning Group (Never
run cross country, or ran one season of track)
Week 1
Monday: Long Run – 3-4 miles at a consistent
pace. Stretch and core work after.
Tuesday: Recovery – 2-3 miles. 4-6 strides and general strength
after.
Wednesday: 5 Minute Warm-Up, Dynamic. 15 minutes of 0:30
tempo/2:00 easy, 5 Minute Cool-Down. Stretch.
Thursday: 20 to 30 minutes easy, 4-6 fast strides, general
strength and stretch.
Friday: 15 to 20 minutes easy
Saturday: 30 to 40 minutes easy, general strength, 4-6 strides.
Week 2
Monday: Long Run – 4-5 miles at a consistent
pace. Stretch and core work after.
Tuesday: Recovery – 2-3 miles. 4-6 strides and general strength
after.
Wednesday: Workout – 5 Minute Warm-Up, Dynamic, 15 minutes of
1:00 tempo/2:00 easy, 5 minute Cool-Down. Stretch.
Thursday: 20 to 30 minutes easy, 4-6 fast strides, general
strength and stretch.
Friday: 15 to 20 minutes easy
Saturday: 30 to 40; minutes easy, general strength, 4-6 fast
strides.
Middle Group (Run
one season of cross country and track)
Week 1
Monday: Long Run – 6-7 miles at a consistent
pace. Stretch and core work after.
Tuesday: Recovery – 4-5 miles. 4-6 strides and general strength
after.
Wednesday: 10 Minute Warm-Up, Dynamic. 25 minutes of 1:00
tempo/2:00 easy, 10 Minute Cool-Down. Stretch.
Thursday: 35 to 40 minutes easy, 4-6 fast strides, general
strength and stretch.
Friday: 20 to 30 minutes easy
Saturday: 40 to 50 minutes easy with 4x3-Minute Pickups mixed
in, general strength, 4-6 strides.
Week 2
Monday: Long Run – 7-8 miles at a consistent
pace. Stretch and core work after.
Tuesday: Recovery – 4-5 miles. 4-6 strides and general strength
after.
Wednesday: Workout – 10 Minute Warm-Up, Dynamic, 25 minutes of
1:00 tempo/2:00 easy, 10 minute Cool-Down. Stretch.
Thursday: 35 to 40 minutes easy, 4-6 fast strides, general
strength and stretch.
Friday: 20 to 30 minutes easy, stretch.
Saturday: 40 to 50 minutes easy with 4x3-Minute Pickups mixed
in, 4-6 fast strides. General strength.
Veteran Group (Run cross country and track for multiple consecutive years)
Week 1
Monday: Long Run – 8-9 miles at a consistent
pace. Stretch and core work after.
Tuesday: Recovery – 5-6miles. 4-6 strides and general strength
after.
Wednesday: 10 Minute Warm-Up, Dynamic. 30 minutes of 1:00
tempo/2:00 easy, 10 Minute Cool-Down. Stretch.
Thursday: 40 to 50 minutes easy, 4-6 fast strides, general
strength and stretch.
Friday: 30 to 35 minutes easy
Saturday: 50 to 60 minutes easy with 5x3-Minute Pickups mixed
in, general strength, 4-6 strides.
Week 2
Monday: Long Run – 9-10 miles at a consistent
pace. Stretch and core work after.
Tuesday: Recovery – 5-6miles. 4-6 strides and general strength
after.
Wednesday: Workout – 10 Minute Warm-Up, Dynamic, 30 minutes of
1:00 tempo/2:00 easy, 10 minute Cool-Down. Stretch.
Thursday: 40 to 50 minutes easy, 4-6 fast strides, general
strength and stretch.
Friday: 30 to 35 minutes easy
Saturday: 50 to 60 minutes easy with 5x3 Minute Pickups mixed
in, 4-6 fast strides. general strength, stretch.
