Workout Resources

**Links to Recommended Training Calendars** - 

June - Build a base.  ~20-40 miles per week.  You should only increase ~10% each week and your long run should be ~25% of your weekly mileage.

July - Continue building and add some more speed (races).  ~30-50 miles per week.  If needed you could do 2 shorter runs vs 1 long run each day.

August - Required Practice starts Monday - Saturday, starting on Aug 10th

S.A.M. & Warm-ups

Lunge Matrix & S.A.M. (Strength & Mobility) by Coach Jay Johnson - https://www.youtube.com/watch?v=GJo7_MiRLkU&list=PLUzqPLVEQwhfDFhae0qeR5IxAbddi_nmL 

Myrtl - https://www.youtube.com/watch?v=85B1dfmgxrg

Running Resources

Team Handout

Running Routes - http://tinyurl.com/libertyxcroutes 

Strava Club (Boys Team Only) - https://www.strava.com/clubs/LibertyHighXC 

Strava Club (Girls Team Only) - https://www.strava.com/clubs/LHGXCTF

Strava Club (Team/Friends/Family/Alumni) - https://www.strava.com/clubs/LibertyXC-TF

Winter Running Club - Weekdays after school plus some Weekend FuNdAy Trail Runs - contact the XC Captains for times & locations

Liberty Track & Field practice starts Feb 2027.  Contact Coach Hildebrand for more details - hildebrand.josh@iowacityschools.org 

Fitness Sports (Old Heartland Soles) (103 5th St, Coralville, IA) - Running shoes/clothing/GPS Watches/Recovery Tools - 10% discount to you and 5% comes back to the team!

Fitness Sports (Old We Run LLC) (555 Highway 965 S, Unit B, North Liberty, IA) - Running shoes/clothing/GPS Watches/Recovery Tools - 10% discount to you and 5% comes back to the team!

Off Season Camps

Iowa XC/Track - http://www.iowasportscamps.com/ 

Wartburg College Distance Running Camp -  https://www.wartburgcrosscountrycamp.com/