"Cross Country is a summer sport that is played out in the fall"--Coach Sage Canaday

2019 Weekly Summer Updates:

2019 WEEKLY XC TRAINING UPDATES:
​(June 10-16) 
  • Begin training at low, medium or high mileage on training plan (at top of page).  Focus on mileage and distance and stretching and core.
    • Set your long run on Saturday or Sunday at 20% of mileage.  
    • "CORE X" workouts Jay Johnson
  • Do not start too high or too low.  Look at where you want to be at peak mileage and what your goals are for season. 
  • Mon. June 10..............Meet at Oak Hollow at 6:30 pm for Detailed Individualized Training Map for summer.
  • Wed. June 12.............Trail Run @ Heritage Trail at 6:30 pm.  Meet at Parkside Creamery.  Kick off the season!!
(June 17-23)​
  • Continue mileage and update running logs
  • "Circuit Routine" by Jay Johnson
  • Mon. June 17.............Trail run at Bushy Run at 6:30 pm.  
  • Wed. June 19.............Trail run at Yough Trail at 6:30 pm.  Meet at Yough Twister.
(June 24-June 28)
  • Norwin XC Camp @ Oak Hollow every evening from 6-8 pm ​
  • 1.5 mile TIME TRIAL Monday June 24 @ 8:00 am at INDIAN LAKE
(July 1-7)
  • "Strength And Mobility (SAM) Workouts" by Jay Johnson
  • Mon. July 1............Summer Rec. @ Oak Hollow 6:30-8:00 pm
    • 1000 repeats x 4-5 at own pace
  • Wed. July 3............Summer Rec @ Oak Hollow 6:30-8:00 pm
    • Coach Henry Boot Camp
(July 8-14)
  • Mon. July 8............Summer Rec. @ Oak Hollow 6:30-8:00 pm
    • WORKOUT: "New Hampshire Workout Wednesday" (video) (.pdf)
  • Wed. July 10,,,......Summer Rec @ Oak Hollow 6:30-8:00 pm
    • WORKOUT: Warm Up....HIT drills....stretch....Core X.......BOOT CAMP Hills + Thrills
    • "CORE X" workouts Jay Johnson
(July 15-21)
  • Mon. July 15.......Summer Rec. @ Oak Hollow 6:30-8:00 pm
    • WORKOUT: warm up + stretch...HIIT drills (:30..on/ :15..off) x 3.......800m Hill repeat loop (crest hill hard w/jog recovery) for 15-25 min.
  • Wed. July 17......Summer Rec @ Oak Hollow 6:30-8:00 pm
    • WORKOUT: Distance run (varsity 45 minutes/ jv 30 minutes)
  • Wed. July 17-21.......Nike Running Camp @ Boulder, CO (varsity boys)
(July 22-28)
  • Mon. July 22..........Summer Rec. @ Oak Hollow 6:30-8:00 pm
    • Band Strength, Jog, Dynamic, HIIT Drills........Tempo Run (15 min jog, 10 min tempo, 15 min jog)
  • Wed. July 24..........Summer Rec @ Oak Hollow 6:30-8:00 pm
    • Core Exercises, Jog, Dynamic, HIIT Drills........ 300/200 sets (run 300 @ tempo, jog 200) x 6-12 sets......20 min cool down
(July 29-Aug 4)
  • Monday July 29..........2 mile MARKER RUN @ 8:00 am at INDIAN LAKE
  • Mon. July 29.......Summer Rec. @ Oak Hollow 6:30-8:00 pm
    • SAM and Core X workouts..............Recovery run 25-45 minutes
  • Wed. July 31.......Summer Rec. @ Oak Hollow 6:30-8:00 pm
    • STORMED OUT
(Aug 5-11)
  • "Unofficial Week" of XC Practice (morning practices time and date TBD)
  • Mon. Aug. 5.......Summer Rec. @ Oak Hollow 6:30-8:00 pm
    • Core Exercises, Jog, Dynamic, HIIT Drills
    • Repeat 400s on soccer field (8-12 x 400 @ 3200 pace w/1:00 rest)
  • Wed. Aug 7.....Summer Rec @ Oak Hollow 6:30-8:00 pm
    • Band Exercises, Jog, Dynamic, HIIT Drills
    • Fartlek (5-4-3-2-1 with hills)
(Aug. 12-16)
  • ​Official Practice.  MUST HAVE A PHYSICAL......NO Physical = NO PRACTICE!!!!
  • Mon. Aug. 12, 2019..........MARKER RUN 3-mile @ Indian Lake at 8:00 am
  • Nightly Practice Monday through Friday 6:30 to 8:15 pm

Heritage Trail (meet at Parkside Creamery OR B-Y Park in Trafford)

"Yough Twister" or Sutersville trail head on Great Allegheny Passage 
-Directions to trail head on Youghogheny River