Home Page‎ > ‎

Ravens Summer XC Camp 2019

Cross Country Runners - Complete this Form! Athletes and Parents should sign up to get information on practices, workouts, etc.

Ravens XC Summer Camp Training

Summer Ravens XC Training Camp - Beginning July 8th $120 a person with proceeds going to the team to offset in season costs! - Link to Sign up Here!

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.

Additional Running Camps for Summer 2019

- Sequoia Camp - $450 - $550 (will know more as we get closer) a person. 2019 Dates are August 4 - 11
This is a GREAT CAMP - those whose parents can drive will get first priority. You want to go to this! Parents, willing to drive, you get to go for free!
Runners will be broken into groups once again - How many Autobots can we get this year?
The July 26th Workout will help indicate which group you should be in.

Summer Mileage

Summer Mileage

Open Summer Mileage

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 -  At most 5 - 7 miles a week (consistency).  

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

Increase your Cross Training each Week

Cross Train! - You should be doing between 2 to 3 hours of additional activitiy 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.

Vacation Travel

Have a General Plan - 
During August -
Consistency, Training and not Straining, Moderate increases.

CCA XC Season Starts Monday, August 12
The following information is from the Team website so you can be informed.  The summer camp makes no guarantee that you will make the time cut, but we can promise that we will provide a solid base so that you can give your best effort!
Athletes are expected to be there from the first day of Practice.  Practice will be from 7 - 9am or from 3:20pm to 5:20pm depending on start time.  Varsity Athletes may go later depending on what they are dong each day.
Time Trials - August 23rd Red vs Black Meet,  and August 31 Last Time Trial.  Students Must reach time expectations at one of these meets to make the time.
Some athletes may not be able to make time expectations the first day - regardless they are expected to be at every practice and give a valid attempt at each of these meets and every practice.

Time Expectations

Time Expectations