SUMMER >-CC-> TRAINING PROGRAM
No one can be truly successful without preparing properly. The summer training stage is an important factor in your success for next Fall. It allows for you to gain the strength and aerobic base needed to compete well in our District. It is like the foundation of a building. The bigger the foundation, the higher the building can be built. If you will run over the summer you can develop a good “foundation” upon which we can build up to your highest goals!!! Remember, Cross Country is a team sport and our success as a team is dependant on each of you putting in your miles over the summer. Run easy at least 5 days a week. Try to challenge yourself once a week with a faster paced run.
The High School Races are 3 miles in length. By the end of the summer running (Aug. 11) each runner should be able to run 3-5 miles without stopping. Varsity caliber Girls should be able to complete a timed mile in 6:30 or better; Varsity caliber Boys should be able to complete a timed mile in 5:30 or better. Each week should see a slight increase in miles ran. Make sure you have a good pair of running shoes. Academy, The Nike Outlet Store, Lukes Locker in The Woodlands are all good places to find a running shoe. Luke’s will give a 10% Team discount and they really know how to fit runners.
Starting Monday, June 5, we will meet Monday – Thursday at Candy Cane Park in Conroe at 7:00 am.
Running Mileage for 6 days per week starting June 5 and ending August 11:
V Boys Boys 1st yr V Girls Girls 1st yr
Week 1 35 miles 15 miles 25 miles 10 miles
Week 2 38 miles 18 miles 28 miles 12 miles
Week 3 42 miles 20 miles 30 miles 15 miles
Week 4 45 miles 22 miles 35 miles 18 miles
Week 5 40 miles 22 miles 30 miles 18 miles
Week 6 45 miles 24 miles 35 miles 20 miles
Week 7 48 miles 26 miles 38 miles 22 miles
Week 8 52 miles 28 miles 40 miles 24 miles
Starting July 31 - First Two Weeks of Organized Practice
Week 9 55 miles 30 miles 45 miles 26 miles
Week 10 60 miles 32 miles 50 miles 28 miles
I know many of you will be going on vacation, working, going on family outings but if our team is to get to that next level….THE TEXAS STATE CHAMPIONSHIP, you must get your run in each day. Starting Monday, June 5, we will meet Monday – Thursday at Candy Cane Park in Conroe at 7:00 am. July 3 – July 20 we will meet at the Conroe Outlet Mall at 7:00 am M-TH. We will do some hill running, tempo runs, and long runs. When you run on your own, make sure you are including stretching and strengthening exercises. Try to make sure you get your run in at a cooler time of the day. It is very important that you keep track of your mileage each day. This helps to keep you motivated and focused on your goals. I will expect to see your miles adding up throughout the summer! Have a fun, safe, and productive summer!!
Coach Fossmo (936) 447-0556 email@example.com
“Do you not know that all run in the race but only one receives the prize? Run in such a way that you can obtain it!!” - 1 Corinthians 9:24