Summer Training
Championships are won in the Summer!
Personal Records are earned in the Summer!
Summer Pre-Season Workouts are optional, but highly recommended if you plan to have the best
Cross Country Season possible!
As we look forward, with us moving up to the 4A classification next year, we face stiffer competition at the regional and state level than we have seen in the past. I believe that just means we have new goals and new heights to reach! As we look at the 4A teams in our conference (all three of which have been among the best in the state at the 4A level), the noticeable difference is the size of their teams. For us to have the best shot at competing at the 4A level, we have to grow the size of our team. With that in mind, I am issuing a challenge to all of our returning runners: I would like to see all of our returning runners recruit at least 1 incoming freshman or 2 upperclassmen to come to at least one summer workout or practice within the first two weeks of school starting. I do my best to get every kid that passes me in the hall to come out for the team, but for some reason they don't always believe the coach that running is fun! When an athlete tells their fellow classmates how much fun we have, they are more likely to give it a try. This year we had 46 athletes on the team and in 2019 we had 53, I would like for us to set a goal of 65 athletes for 2021, 80 for 2022, and 90-100 for 2023. If we can bring in those sorts of numbers, I don't think there is a team in the state that could compete with us.
Below you will find information about the Pirate 500+ Mile Club, the weekly workout plan for you to follow on your own if you cannot attend, a workout plan for brand new runners, a training guide that explains the workouts in the training plans, and a pace calculator.
Pirate 500+ Mile Club
Criteria for 500, 1000, 1500, 2000, etc. Mile club at Topsail High School
1. Athletes must log a total of at least 500 miles, either between Track and Cross Country Seasons (Last day of track until the first day of school) or between Cross Country and Track Seasons (Last day of XC until the first day of Outdoor Track Practice) (For the 2021 season, athletes can begin logging miles on 5/23/21)
2. Athletes must present their running log or mile tracking app, with total miles ran each day to become a member
3. Each athlete upon completion of above requirements must be a member of the WHS Cross Country and/or Track team, to become a member of the 500 mile club. (If miles are completed during summer, must be a member of Cross Country, if miles are completed during winter, must be a member of Track)
4. Upon recommendation of Topsail’s Cross Country or Track coach, all athletes as qualified above will become a member of the Pirate 500 mile club. 1000, 1500, 2000 Mile club members must complete 2, 3, or 4 x 500 mile “off-seasons” respectively.
5. Athletes will receive a T-Shirt for each off-season they complete 500+ miles
Off Season Training Plan
New Runner Training Plan-1st 12 Weeks.docxNew Runner Training Plan
For athletes who have very little to no running experience-Follow this plan the best you can in order, running for 5 days in a row & then taking 2 days off
THS XC Training Info Packet.docxTraining Packet
This document has explanations of the workouts, drills, and exercises we will do during Cross Country Training.
Training Pace Calculator
Enter the information with your most recent race or time trial times & distance to get your training paces, or you can use the chart that is in the team packet. (Threshold is the same as Tempo pace)