Summer training

Ideally, your summer training should cover 12 weeks, so that is starting about the beginning of June through the start of the cross country season in August. Read through the table below to determine which training volume you should follow. Ask one of the coaches if you have any questions. Don’t increase your weekly mileage by more than 10-15% per week. This should help keep you from injury. RECORD YOUR RUNS IN XCSTATS in the training log section. Download the XCStats app so you can record your mileage directly on your phone. Try to come to as many group runs as possible, times and locations are on the TEAM CALENDAR. It is more enjoyable to run with the team and it helps you get to know your new teammates!

Before each run do the complete warm up and glute activation, see WARM UP & PLYOMETRICS. Follow each run with 6 strides and stretch.

CLICK HERE FOR A PDF OF THE TRAINING PLAN.