This week's schedule:
We will not be running together over for this time period -- it is dead week in GCPS sports. We will have our first practice together on June 3. Until then, it is imperative that you are running AT LEAST every other day and working up toward 3 miles or more if you can!
If have run Track or XC in the past but are not in shape yet, please follow this plan - Run every other day for 30-45 minutes and stretch afterward. We will adjust your plan once team workouts start on June 3.
If you are a BRAND NEW runner (rising 9th grade or have never run Track or XC before or it's been more than a year since you ran) follow this plan: Run every other day for 20 minutes and stretch afterwards. Do NOT try to run every day or put in more time, even if you're feeling great! I promise this will come back to haunt you and will wind up hurting both you and the team.
If you have been running and have taken the appropriate time off, please GET NEW SHOES!! And then adapt the plan up a little, but not a lot. The first month is about getting yourself healthy, not running your legs out before we even start.
Please run together whenever possible -- it is more fun than running alone.
Please fill out THIS FORM if you haven't already -- even if I already know you will be running. :)
In the next two weeks, please make sure your physical is complete and in! See this link if you need the forms: RANK ONE
See you all on the June 3!