Summer Training

Cross Country Summer Practice Information

Philosophy for Summer Practice

Cross country is often considered a summer sport that competes in the fall. Summer training is essential—it lays the foundation for success in the competition season. The purpose of summer practice is to gradually build a strong base of fitness, helping runners improve performance while reducing the risk of injury.

If you make the time and effort to attend practices and complete your runs, you will set yourself up for success at tryouts and throughout the season. If you have scheduling conflicts, please communicate with your coach and make every effort to complete your workouts on your own.

It’s normal to experience some soreness during the first few weeks of training, regardless of your experience level. Our summer progression is designed to ease you into the workload, helping your body adapt safely and effectively. When you’re in town, come to practice—it’s the best way to get faster, stay healthy, and build a strong team culture.

If you’re traveling or on vacation, do your best to stay consistent with your training and keep your workouts logged in Final Surge. Summer training is the key to a successful, injury-free season.

Training with teammates is one of the best motivators—you push each other, grow together, and elevate the entire program. Summer training is where the future of our team is built. Do a little bit every day, and over time you’ll get stronger, faster, and more confident.

Some of you will discover that you have a real talent for running. Others will find that you enjoy the feeling of getting into shape. All of you will realize that being fit helps you stay focused in the classroom, too. The habits and discipline you develop at summer practice will benefit you not just in cross country, but in every area of your life.

Expectations to make the 2026 FTHS XC Team

Rookie Runner Summer Program

Returning Runner Summer Program

Summer Practice Schedule

If you are new to running or a freshmen this coming year, select the "Rookie Runner" program. Returning ahtletes choose the "Returning Runner" workouts. Returning runners, run times will be added to your Finalsurge or sent via email.

All- select Summer Practice Schedule starting June 29th

Dead Period 2026 - June 8th- June 21st

****FTHS athletics has a mandatory dead period from June 23 through July 6th. During this time there is no athlete/coach contact. Workouts during this period will be athlete written and led. Varsity athletes will be in contact with their team regarding practice locations and times. ****

Cross Country Academy 2026

June 22th- June 26th

Monday, June 22, 4 PM In Room D-106

Welcome, introductions and basics of the Dragon program will be presented. Atheltes will be introduced to the FTHS warm up, drills and post run program. Monday’s activities should conclude between 5:45 and 6:00 PM. Please bring running shoes, a snack and a water bottle. Pick up will be at FTHS. Needs for the First Day of Cross-Country Academy

Cross-Country Academy Day 1 Powerpoint

Tuesday, June 23, 4 PM In Room D-106

After at brief meeting, in which we will cover setting up an account and logging on Final Surge. We will go over to West Field for the Dragon warm up and drills + band work. After that, we will do a short run along with hill sprints and then finish with post run. We should be done around 6:00 PM

Cross-Country Academy Day 2 Powerpoint

Wednesday, June 24, 4 PM In Room D-106

Easy run over to Camino Real Park for drills, plyo and speed work. Pick up time should be around 6:00.

Cross-Country Academy Day 3 Powerpoint

Thursday, June 25th, 4 PM In Room D-106

We will walk up to Arroyo Verde Park, do drills, wickets, plyo and grass hill repeats, and conclude with post run. Pick up time should be around 5:45 to 6:00 PM.

Cross-Country Academy Day Four Powerpoint

Friday, June 26th, 3 PM Meet At Arroyo Verde Park

Drills, scavenger hunt, post run, games and food at Arroyo Verde Park. Checkout will be at Arroyo Verde Park We should be done by 4:30 on Friday.

Video for CC Drills

Rules of the Road Only