Willis ISD Athletic Department

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Willis WildKat Summer Running

THE WILLIS

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 dfossmo@willisisd.org

 

“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