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Sky View Cross Country 2025
Sky View Cross Country has a long history of success. We work really hard and have a lot of fun.
Summer Training
Summer runs are essential to your success during the fall cross country season. If you want to reach your potential, you first have to have a base. This is what summer is all about.
We will run as a team every Monday, Wednesday and Friday during the summer. We will mix in a few Saturdays where we do our long runs together. The only exceptions to that will be during the summer moratorium June 30th – July 6th.
Bring a watch! A gps watch is nice but not necessary.
The majority of our base miles this summer should be aerobic. It’s OK to do some “workouts” but they should mainly be aerobic and controlled. Mixing in some fartleks (speed play) are great for summer runs. We’ll talk more about those during our summer runs. Doing some strides after your run can also be beneficial.
Here’s some information on aerobic training compared to anaerobic.
When your running aerobically your muscles have enough oxygen to produce all the energy they need to perform
When running anaerobically, the muscles begin to break down sugar, but instead of producing just CO2 and water, they also produce excessive amounts of lactate.
When your training aerobically your heart rate should be in the 50-80% range of your maximum heart rate.
An easy way to check to see if your running aerobically is the “talk test”. If you can get out some short sentences without much trouble then your running aerobically. If your gasping for breath when your trying to talk than your running anaerobically.
It is really important that your getting a long run in every week! Your long run should be about 25% of your total mileage.
I read this at runner’s world: “Think binary this summer. You know what the binary system is—just ones and zeros. You either ran or you didn't.”
250 Club
We have a “250 Club” at Sky View. To gain entrance and to earn a 250 Club t-shirt you need to put in 250 miles over the summer.
Here are the guidelines for counting non-running miles:
Your workouts may also include some cycling, swimming, hiking and other aerobic activities. Your focus should stay on getting the majority of your miles from running. More than ¾ of your mileage should come from running to qualify for the 250 Club!!!
Cycling = ½ the time of running. Ex. 2 hours of riding = 1 hour of running.
Swimming = ¾ the time of running
Easy Hiking = ½ time. Strenuous hiking = ¾ time
*Once you know the time you spent in an activity, simply calculate miles by using the number of miles you would average in one hour of running.
* Qualify for the “250 Club” by completing your miles and getting them signed off before Aug 10th.
SV Cross Country Camp
We are going to have a Sky View camp on July 14th-16th. Mark it on your calendars! We’re still working out details but we will camp at Beaver Mountain and do some trail runs. I’ll get you the schedule and price later.
Cross Country is a Sport (treat it that way)!
Attendance and punctuality are important. We will take attendance into account when we are determining who will go to Bob Firman and who will go watch the state championships (for those who aren’t running). If you have an unexcused absence from practice then you will not participate in the next meet.
Coaching Philosophy
We want to establish an environment and provide training that accomplishes the following:
Builds athletes confidence and allows them to maximize potential.
Provide opportunities for athletes to build positive relationships and develop leadership skills.
Develops a life long love of running/fitness.
Have fun and win!
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