Cross Country » 2024 Summer Training

2024 Summer Training

**We start running the very first day of practice, so all members of the team must be able to run at least 2 miles without walking.**

 

**Potential Summer Running Opportunities: These will be communicated through email and Remind. Final Forms must be 100% complete to attend. No exceptions.**

 

  • Find a friend or family member to run with and run in the morning to avoid the heat.
  • Stay hydrated. Drink fluids before, during, and after the run.
  • Barfield Park offers an excellent trail with some minor hills that would be wonderful to increase endurance and strength.
  • Begin and end each run with stretching exercise and some core conditioning (abs and back muscles).
 
Beginner June Training Schedule:
 
  • Monday – Run 1 mile, walk 1 mile; 10 pushups; 25 crunches; 
  • Tuesday – Dynamic warm up; repeat this sequence 4x: 3min slow, 30sec fast; 10 pushups; 15 bicycle sit-ups; 
  • Wednesday – Run 1.5 miles; run 5 hill sprints at the end (walk down); 30 second plank; 25 crunches; 10 lunges each leg
  • Thursday – Run 1 mile, walk 1 mile; 30 second plank; 15 bicycle sit-ups each side; 30 second side plank (both sides)
  • Friday -- Rest day 
  • Saturday – Cross-train (XT) for 30 minutes (bike, hike, walk, swim, yoga, skate, etc.)
  • Sunday-- Rest Day or more cross training
 
Intermediate/Advanced June Training Schedule:
 
  • Monday – Run 2 miles; 20 pushups; 50 crunches
  • Tuesday – Dynamic warm up; repeat this sequence 3x: run 5min slow, 45sec fast; 25 pushups; 30 bicycle sit-ups
  • Wednesday – Run 2.5-3 miles & finish with 7 hill sprints (walk down); 1 minute plank; 50 Russian twists
  • Thursday – Run 3 miles; 1 minute plank; 30 bicycle sit-ups
  • Friday--Rest Day
  • Saturday – Cross-train (XT) for 35 minutes (bike, hike, walk, swim, yoga, skate, etc.)
  • Sunday--Rest Day or more cross training
Dynamic Warmup video from Coach Jason Fitzgerald
 
Beginner July Training Schedule:
 
  • Monday - Run 1.5 miles; walk 3min; run 0.5 miles; stretch; pick 3 ab exercises to do for 30sec each
  • Tuesday - dynamic warm up; repeat this sequence 5x[2min easy run + 45sec FAST run]; 5min easy cool down; CIRCUIT 2x thru, 10 reps each: [walking lunge; air squat (knees stay over the ankle); alternating side lunge; standing long jump with short pause between each jump (focus on landing softly); lateral leg raises] stretch
  • Wednesday - run 1.5 miles, 0.5 mile walk; stretch
  • Thursday - run 2 miles, run 10 hill sprints at the end of the run; CIRCUIT 2X thru: [30sec elbow plank; 30sec side plank; 30sec of hip bridges; 15 pushups] stretch
  • Friday - Rest day
  • Saturday - XT (cross train) for 35min; stretch
  • Sunday - XT or rest
 
Intermediate/Advanced July Training Schedule:
 
  • Monday - run 3 miles; stretch; pick 5 ab exercises to do for 30sec each
  • Tuesday - dynamic warm up; repeat this sequence 5x: [3min easy; 1min FAST]CIRCUIT 2x thru, 10 reps each: [walking lunge; air squat (knees stay over the ankle); alternating side lunge; standing long jump with short pause between each jump (focus on landing softly); lateral leg raises] stretch
  • Wednesday - run 3 miles; stretch 
  • Thursday - run 3-3.5 miles easy; 15 hill sprints at end of run (jog down); CIRCUIT 2X thru: [30sec elbow plank; 30sec side plank; 30sec of hip bridges; 15 pushups] stretch
  • Friday - Rest day
  • Saturday - XT for 40 min; stretch
  • Sunday - XT or rest
 
Summer Training Running Log:
 
  • Each runner will receive a weekly running log to complete after each run.