Great Start to the summer so far! Lots of running and lots of communication!
Here are several key items:
- All athletes need to fill out this link for me. https://forms.gle/P9wXcsrhCcTdgaxEA
- Here is the presentation from the XC Meeting for anyone who missed it. https://docs.google.com/presentation/d/1YFDhzhNWk11Ft9fCN-dbVxFWcNDSCFk-F5dOTjvPty8/edit?usp=sharing
- Training Documents:
- Pre-Season Email sent on June 2nd: https://xctf.rhsgators.com/cross-country-2025/
Training:
FIRST YEAR RUNNERS: your primary goal is to keep running or start running. Do not worry about anything other than easy runs, long runs and strides.
A Typical schedule for a first-year runner (See Training Calendar for Times/Distances):
Monday: Easy Run
Tuesday: Easy Run followed by strides (1 stride per mile run – 3 miles run is 3 strides).
*** Strides should be fast and quick. Not quite a sprint, but quick turn over and they should last about 20s or about 100m.
Wednesday: Day Off
Thursday: Easy Run followed by strides (1 stride per mile run – 3 miles run is 3 strides).
Friday: Day Off
Saturday: Longer Run. Try to make this run 10 – 15 minutes longer than your longest run of the week. If you run for 20 minutes during the week, you want to aim for 30 – 35 minutes for this Longer run. After the run, you should finish with strides (1 stride per mile run – 3 miles run is 3 strides).
Returning RUNNERS: Your goal is to build on what you have done in past years. This means daily runs and now the addition of workouts.
A Typical schedule for a returning runner (See Training Calendar for Times/Distances):
Monday: Easy Run
Tuesday: During your easy run, you are to add in 2 TEMPO portions. The Tempo portions are defined by your high school running age.
Second Year Runner: two 5 minute tempos with 3 minutes of easy running in between
Third Year Runner: two 7 minute tempos with 4 minutes of easy running in between
Fourth year Runner: two 8 minute tempos with 5 minutes of easy running in between
During your easy run, after 5 – 10 minutes of easy running, pick up your pace to TEMPO effort and maintain for your scheduled duration.
After your tempo portions, you resume easy running until the conclusion of your run.
Following your run, you should run strides. 1 stride for every mile run. 4 miles means 4 strides.
*** Strides should be fast and quick. Not quite a sprint, but quick turn over and they should last about 20s or about 100m.
Wednesday: Easy Run
Thursday: During your easy run, you are to add in a Hill portion. This Hill portion is the same for everyone.
During your easy run, find a hill at least 200m in length. Simply run up the hill and run down and repeat for the hill portion. It does not need to be hard at this point. Just time on the hill is important.
After your hill portion, you resume easy running until the conclusion of your run.
10 minutes of easy Hill Running. Run Up, Run Down, Run Up, Run Down... Repeat for 10 minutes
Following your run, you should run strides. 1 stride for every mile run. 4 miles means 4 strides.
*** Strides should be fast and quick. Not quite a sprint, but quick turn over and they should last about 20s or about 100m.
Friday: Easy Run
Saturday: Longer Run. After the run, you should finish with strides (1 stride per mile run – 3 miles run is 3 strides).