Summer Training

Summer Training Mileage and Information. Running calendar click here

KEEP TRACK OF SUMMER MILEAGE HERE: CLICK HERE

*To: anyone looking to take their sport to the next level while having fun through Cross Country running * 

If you have a young runner in your family, the coaches of Chaska High School Running wanted to make sure you were aware of the fantastic opportunities available to high school and middle school athletes for this summer and fall. Gaining a great aerobic base this summer is critical to your running success next fall. The running base you gain will help you avoid injury and will allow you to recover from tougher workouts more quickly. The foundation for real running success in the fall happens this summer, it happens now.

If you are not familiar with cross country, the regular season is August 12th - end of October and athletes train during the week after school with usually one race per week. However, summer running is crucial to your athletes' successful season. 

A few great reasons to get your son or daughter involved in cross country:

• It promotes friendships and a sense of belonging to a team

• There is no risk of concussions!

• No sitting on the bench (all levels of athletes get to compete in nearly every meet)

• It promotes overall fitness and is a lifelong healthy activity

• Cross country athletes tend to do better in school (last year’s girls’ varsity had an average GPA over 3.8 and the boys followed close behind with a 3.7!!)

This summer Captains will be starting:

 at 8am     Mon, Wed at CHS-activities entrance and Tue, Thur 8am, McKnight Park shelter

Saturdays will have a rotating location spot and starting time

The programs that follow are guidelines only, and are flexible to your schedule, how you are feeling, and who you are.  

Important ideas to keep in mind:

1) Eat healthy foods, drink plenty of water, and get enough rest

2) Run with friends- it’s more fun and helps them become better too

3) Vary your speed and terrain- find some favorite hilly loops for strength and a nice flat fast loop you can hit when you feel good and want to run fast.

4) Hit the dirt- leave the pavement behind and forget about pace, find a partner and run on trails through the woods (watch for poison ivy of course)

5) Include STRIDERS and CORE EXERCISES 3x per week

6) Cross train with biking, hiking, roller-skiing, swimming, …a specially good idea when you are getting sore spots

7) Keep track of your workouts! Recording workouts will motivate you as you see improvement in distances and times over favorite courses. Use paper Calendars or an online program. You will need this for the Summer Mileage Challenge

8) Increase distances and efforts gradually; by about 10% per week.  

Chaska Summer Cross Country Training 

*Strength = body weight exercises. Lunges, squats, burpees, push ups, planks. If you have weights at home, include some light weight training.

*Core = core exercises. Sit ups, crunches, planks, side planks, bird dogs, fire hydrants, supermans, etc.

*Stretching – add in light stretching a few days per week to stay

These are VERY important to staying healthy. You must keep your muscles strong. Just running will not keep you injury free. Do your strength, core and stretching for a successful season.

Running Equipment checklist for SUCCESS

1. A good pair of well fitted running shoes - visit your local run store and receive a 20% discount. TC Running in Eden Prairie or The Lake Running store in Excelsior

2. Comfortable running clothes - shorts, tshirts or tank tops

3. Running watch that tells time - heart rate and distance is a bonus

4. Water, lots of water

5. Hat for sun

6. Sunscreen