Summer 2024, Guidelines

Here We GO!!!!!

Hi team.  I was really happy with the turnout at our pre-season meeting.  It was great to see so many athletes excited about cross country.  Our best, funnest seasons are the years that we have lots of kids bought into the idea that they want to excel.  So let's talk about how to do that. I will use this blog to communicate information about the season to the team.  It's the easiest way for me to get large amounts of information out to everyone.   

For new athletes and parents, read through the "tips for newbies and parents" page on this blog to get started.  For everone else, let's start runnin'!

For all athletes and parents, check our nutrition page.  After all, you wouldn't put crappy gas in a race car, would you? 

When you report mileage, I'll be linking it to our Summer Mileage Page.  As of the time I'm writing this, 2023's infor is still posted

For this upcoming Week - Returning Runners

80-90% Week

Monday: 10 min easy + 8 x 1 min on 1 min off + 10 min easy

Tuesday: Long run #1 for the week.  Done during 7th period final.  I'll have snacks for you after. 

Wednesday: Very easy shake out as needed for mileage or Off

Thursday: Progression run.  Run out for 20-25 min easy, then turn around and come back at just below threshold pace. 

Friday: Very easy as needed for mileage + strides or Off

Saturday: Long run #2

Sunday: Off

Remember, you want to hit eighty to ninety percent of peak volume this week.  We'll back down a little for next week when we start workouts.  

For beginners

Simple, run as frequently as possible.  Make running a habit.  Don't make it hurt, or you won't want to do it.  All you can do is jog around the block one time, then just do that.  Your first goal is to get to the point where you can run around 20 minutes every day (or at least 6 days a week) without it wearing you out.  

Remember, write down your mileage on the calendar and send it to me on the remind app at the end of the wek.