Summer Training

NOTES:

For the summer training schedule if you were on the team last year, follow the A Group schedule. If you are new to cross country or were not on the team last year you should follow the training for the B Group. IF YOU ARE NEW TO CROSS COUNTRY THEN PLEASE START WITH THE LOWER END ON THE RANGE AND WORK YOUR WAY UP. (For example, if it says Easy pace 2-3 miles, then run three miles if you ran last year but only run 2 miles if this is your first XC experience).

Strides should be roughly 100 meters at Mile pace

Core Workouts should address your upper abs, lower abs and obliques so please select at least one from each of these categories in the photo below.

Hip Exercises include:

Fire Hydrants

Donkey Kicks(Scorpions)

Glute Bridge

90/90 Stretch

Lunging Hip Flexor Stretch

(these can be googled if you are unsure what one is)

Tempo Runs: These should be run at 1600m pace + 1minute-1minute, 30 seconds. Example: your timed 1600m (4 laps on track) time is 6 minutes, then your pace per mile for a two mile tempo run is between 7 and 7.5 minutes (14-15 minutes for the whole 2 miles).