Cross Country Information 2014

First day of practice:  August 14th. Time TBA

Head Coach: Paula Carrigan
Assistant Coach: Dan Masterson

Forms you need to practice:

  1. Guide for Student Athletes & Parents – 2014-2015 signed by parent and athlete
  2. Pre-Participation Physical Evaluation Form completed by physician and signed by parent
  3. Pre-Participation Head Injury/Concussion Report signed by parent and athlete
  4. Concussion Awareness and Sudden Cardiac Arrest Form read by parents and athletes

Useful links:

Summer training guidelines:

10 WEEKS FROM JUNE 1ST TO 1ST DAY OF PRACTICE

If you are starting late, start at block one!

Novice:  End goal: 4 weeks @ 30 miles Veteran: End goal: 4 weeks @ 50 miles
Block one: easy running Week 1: 10 miles, week 2: 15 miles, week 3: 15 miles.  Run 3 days a week of equal distance (2-3 miles) and a longer run on the weekend (5-6 miles).

 

Week 1: 25 miles, week 2: 30 miles, week 3: 30 miles.  Run 5 days a week @ 4-5 miles.  7-8 mile run on the weekend.
Block two:Add more volume, some faster running Week 4:  20 miles, week 5: 20 miles, week 6: 25 miles. 4 days a week @ 4-5 miles. Weekend run of 6-7 miles.  When you feel good, pick it up and run fast.

 

Week 4: 35 miles, week 5: 40 miles, Week 6: 40 miles. 5 days @ 6 miles, weekend run of 8-10 miles.  When you feel good, pick it up and run fast.
Block three: Add a little more volume, keep some faster runs, and add hills Week 7: 25 miles, week 8: 30 miles, week 9: 30 miles, week 10: 30 miles. 5 runs @ 4-5 miles. Weekend run of 6-8 miles. When you feel good, run fast. Do a hill workout (6-8 repeat runs up a long hill) once a week (Tuesday or Wednesday).

 

Week 7: 45 miles, week 8: 50 miles, week 9: 50 miles, week 10: 50 miles.3 runs @ 7-8 miles. 3-4 runs @ 4-5 miles.   Weekend run @ 10 miles.  Some days run twice (1-2 times a week). Run long hill repeats (~8 @ 150-200m) once a week on Tuesday or Wednesday. Take one day off if needed.

Remember:

Cross country is a sport that is competed in the fall but is won in the summer. If you want to be good, you need to train seriously in the summer. To train successfully in the summer, two things are essential: 1. Train consistently 2. Stay healthy. Your top summer running priority is to run consistently, as much as you can, without hurting yourself and burning yourself out.  Chasing weekly mileage totals is a great way to get hurt.  Your body doesn’t know the difference between 28 and 31 miles, so don’t obsess over one number if you’re tired.