CCA XC Runners - Complete thE Informational Form Here!  Athletes and Parents should sign up to get information on practices, workouts, etc.

Looking for the Ravens XC Team Page?  Click Here....

Ravens XC Summer Camp Training - 

Summer Ravens XC Training Camp - Beginning June 16th $150 a person with proceeds going to the team to offset in season costs! - Link to Sign up Here!  

"You can run fast by yourself, with a team you can go farther..."

The Camp is set up to provide opportunities for athletes to train in a group over the summer.  Not onlyis running with a group safer, it is also more productive (increase gains), healthier, and provides opportunities to build your team.

These are Group runs and training for those that wish to train over the summer. Please click the link above and sign up for the camp if you are looking to join us for any amount this summer. Coaching staff will be there along with team leaders and captains. See Directions Tab for specific meeting places.  Time denotes when the team meeting will begin and then we will leave shortly after that for the workout/ training agenda.

June and July - 4 Days a week (Ideally running up to 6 with two days on your own).

• Mondays - Run on Own (Meet Up in Groups)

• 7:30 AM - Tuesdays - North Torrey Pines State Beach Parking Lot Area

• 7:30 AM - Wednesdays - CCA Track and Field Stadium

• 7:30 AM - Thursdays - North Torrey Pines State Beach Parking Lot Area

• 7:30 AM - Fridays - CCA Track and Field Stadium

• Saturday - Run on Own (Meet up in Groups)

Sessions last an 70 to 90 minutes as they include drill work, technique work, skill assessment, nutrition lessons, and other non-running activities that will help build the athlete to handle a high school varsity level training program.

The Camp will transition directly into the Fall Season with the Team Time Trial on Friday, July 31

Summer Training Themes

Through End of July - 

Consistency - Be consistent with running.  Get to the point you are running 6 days a week (Varsity, 20 out of 21 days) and being consistent with mileage.  Long Runs are your most important weekly run, but being consistent is KEY!  It is better to spread out all the running you are doing weekly.  Run the second half of your runs faster than the first half, and when someone in your group wants to push the pace - try to hang on.  Do your drills and stretching after EVERY RUN!  Be Consistent with your training and you will reap great rewards!

Moderation - Every increase needs to be moderate - Aggregate improvement over marginal gains.

Increase your weekly mileage every week -  Typically 5 - 7 miles a week (consistency).  

Increase your long run each week - at most by 2 - 4 miles each week. 

Increase your Cross Training each Week

Cross Train! - You should be doing between 1 to 3 hours of additional activity every day!  This can include such activities as Jr. Lifeguards, soccer, ultimate frisbee, hiking, walking the dog, playing camp games, surfing, swimming, pushups, extra exercises, lifting weights, etc.  Make it fun, if it becomes something you wish you were not doing, change the activity.  To be a better runner, you need to become a better athlete.  To become a better athlete, be more active!

Vacation Travel

Have a General Plan to stay active and busy if you are traveling this summer.  While this camp and being consistent will help you the most to be prepared for the fall, if you are traveling make sure to have a plan for success.  Spending some time to look at safe locations to run can create a much less stressful and fun time traveling.  Work with the coaching staff to modify the workouts and contact other runners in the area.  No one should ever have to run alone in a new place.

During August -

Consistency, Training and not Straining, Moderate increases.