Summer Training
Summer training is the foundation for a successful Cross Country Season in the Fall. The focus of Summer Training is going to be easy paced running to build an aerobic base (endurance), short sprints to build your overall speed, and supplemental exercises to get the rest of your body strong and prevent injuries. Below are a series of training plans, based on fitness level, that you can follow over the Summer. Make sure you read the Team Packet (under info sheets) to understand how to read the training calendars. Once you sign up for Cross Country, Coach Dorn will share a spreadsheet with you to track your daily mileage. This log must be kept for 500+ Clubs, but it is also a good idea to keep the log either way as a way to chart your progress. At the bottom I have included a training pace calculator, or you can use the chart in the team packet.
Summer Team Workouts
Over the Summer we will meet as a team most Mondays through Thursdays from 8:00 to 9:15 am for training. These workouts are not mandatory, but it is highly encouraged that you participate. Mandatory Practice begins July 29, and at that point we will go Mondays-Fridays. Below is the Summer Team Schedule
Monday June 24 -Thursday June 28-8:00-9:15 am
Week of July 4-No official workouts
Monday July 8-Thursday July 11-8:00-9:15
Week of July 15-18-No official workouts
Monday July 22-Thursday July 25-8:00-9:15
Monday July 29-Friday August 2-8:00-9:15 (Mandatory Practices Begin)
Monday August 6-Friday August 10-7:00-8:15
Monday August 12-School Begins, practice will be Monday-Friday 3:15-5:15
Wolfpack 500+ Mile Club
Criteria for 500, 1000, 1500, 2000, etc. Mile club at Whiteville High School
- 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)
- Athletes must present their running log or mile tracking app, with total miles ran each day to become a member
- 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)
- Upon recommendation of Whiteville’s Cross Country or Track coach, all athletes as qualified above will become a member of the Wolfpack 500 mile club. 1000, 1500, 2000 Mile club members must complete 2, 3, or 4 x 500 mile “off-seasons” respectively.
Cross Country Summer Workout Plan (2019).pdfSummer Training Program
Refer to the Training information packet for explanations of the exercise routines and paces.
A Group-Highest mileage group (For runners who plan to run 7 days per week and are still in excellent shape from the last track season)
B Group-Second highest mileage group (For runners who are going to run 6 days per week and are still in good shape from last track season or other sport)
C Group-Third highest mileage group (For runners who are going to run 5 days per week and progress to 6 days per week, capable of running 45 minutes non stop)
D Group-Lowest mileage group (For runners who are going to run 5 days per week, capable of running 30-40 minutes nonstop
For your easy runs, refer to the notes to tell how many minutes your mileage group is running.
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
Training Information Packet
XC Training Info Packet.pdfTraining 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)