Freshman/Newbies

During the Cross Country season, high school athletes run a 3.1mile race. Athletes who start practice at the beginning of the xc season with some aerobic base will be more successful and see bigger gains from the start of the season to the end of the season. Newbies should start out by running 3 - 4 days per week. Freshman who ran in middle school can run 4 - 5 days per week.

From week to week, runners should not add more than 10% of miles run the previous week. Runs should be from 3 - 5 miles with the long run as an exception. The goal is to be running 25 - 30 miles per week prior to the first day of regular practice. Training should begin during the first week of June. We want to be build consistency in our training. Over the course of the summer, our goal is to run from 190 - 240 miles prior to the first day of practice. These plans are not set in stone. The long run is the main thing that needs to be consistent. You should have a long run every week. On the other days, the length of the run is flexible. If you are not feeling it, then maybe cut back the miles. If you are having a good day, go a little longer than planned.

In addition to the running aspect, high school athletes are encouraged to participate in other activities. Some of these activities might be riding your bike, playing basketball, swimming, skateboarding, and hiking. These cross training activities will contribute to you becoming a well-rounded athlete and help to minimize injuries.