Do these conditioning drills as well as the Running Training Program
Lunge Warm-Up
Form Drills
Strength Progression for Runners
Here is a summer workout program to get ready for the 2023 Cross Country Season.
HAVE FUN, JUST RUN!
Week of | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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June 2nd | Rest | 15 min run | 20 min run | 15 min run | 20 min run | 15 min run | 30 min run |
June 9th | Rest | 15 min run | 20 min run | 15 min run | 20 min run | 15 min run | 30 min run |
| June 16th | Rest | 15 min run | 25 min run | 15 min run | 25 min run | 15 min run | 35 min run |
June 23rd | Rest | 20 min run | 25 min run | 20 min run | 25 min run | 20 min run | 35 min run |
June 30th | Rest | 20 min run | 30 min run | 20 min run | 30 min run | 20 min run | 40 min run |
July 7th | Rest | 20 min run | 30 min run | 20 min run | 30 min run | 20 min run | 40 min run |
| July 14th | Rest | 25 min run | 35 min run | 25 min run | 35 min run | 25 min run | 45 min run |
July 21th | Rest | 25 min run | 35 min run | 25 min run | 35 min run | 25 min run | 50 min run |
July 28th | Rest | 20 min run
| 30 min run | Rest
| FIRST PRACTICE 8AM-10AM | Practice 8AM-10AM |
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August 4th | Rest | Practice 8AM-10AM | Practice 8AM-10AM | Practice 8AM-10AM | Practice 8AM-10AM
| No Practice |
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You can move your rest day to any day you want.
The runs are to build endurance and strength. Please do not race them all.
Find a fun run in the summer and test your speed.
There are always races near the 4thof July.
PAPER WORK & PRACTICE DAY
AUGUST 1st
8AM-10AM
MEET AT IN FRONT OF RBC
Have a fun summer!