Cross Country

June 17,2025

Hey future and current cross country runners!

I’m so excited to kick off our summer running and get things moving toward a great season! Summer training is all about building a solid foundation so we can stay healthy and strong when the season starts and we shift into more intense workouts.

Here’s a basic guideline to follow this summer:

• Goal: Aim to be running about 35 miles per week by the end of the summer.

• Pacing: Keep your runs easy and conversational – this isn’t about speed right now. We’re focusing on building aerobic endurance and getting your body used to running longer distances.

• Timing: Try to run early in the morning when temperatures are cooler. This helps avoid heat-related issues and keeps your runs more enjoyable.

• Hydration: Be sure to hydrate regularly – both with water and electrolytes (like sports drinks or electrolyte tablets) to replace what you sweat out.

• Listen to your body: If you feel any pain or unusual fatigue, take it seriously. Rest is just as important as training.

• Shoes: Make sure you have a good pair of running shoes – worn-out shoes are one of the quickest ways to get injured.

• Logging your runs: Keep a running log (digital or paper) to track mileage, how you felt, and weather conditions. It helps spot patterns and progress. Strava is a great app to do this. Feel free to join our team Strava group: Champe XC

• Core and mobility: Don’t forget to add in core workouts and mobility/stretching a few times a week. These can make a big difference in preventing injuries and improving form.

Most importantly, have fun with it. Summer running can be one of the most rewarding parts of the season — it’s low-pressure, a chance to explore, and a time to build confidence. Run with a friend, explore a new trail, or just enjoy some quiet time with your thoughts.

Can’t wait to see the work you all put in — it’s going to pay off big time!

Let me know if you have any questions or want help planning your weekly mileage or workouts.

Monday: 20 minutes easy pace + 10 striders + 20 minutes easy pace

Tuesday: 30 minutes easy pace

Wednesday:20 minutes easy pace + 10 striders + 20 minutes easy pace

Thursday: 30 minutes easy pace

Friday: Long run! Week 1: 30 minutes, add 5 minutes each week

Saturday: 30 minutes - 40 minute easy pace

Sunday: Rest

*track mileage in Strava

Let’s get after it!

Coach Paine

Pre Season Running 2024

June

On Fridays plan for a long run, limit it to be around 30% of weekly mileage or 60 minutes (whichever is less)

Tuesday, Thursday, Saturday - Easy run about 30 min each day

Monday, and Wednesday - 30-40 min Easy + 6 Striders

July

Sunday, Tuesday, Thursday - 30-40 min Easy

Monday, and Wednesday - 20 Min Easy + 10 striders + 20 min Easy

Friday - Long run (limit it to be around 30% of weekly mileage or 60 minutes (whichever is less)

Keep Track of Your Mileage