Summer Info

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

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)

(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)