Girls
Cross‐country
Summer
Running
Program
Week 1 Week of June 14
Day 1
Novice: Run 20 Minutes
Veteran: Run 3 Miles followed by 4 X 200m Striders
Day 2
Novice: X-Train Swim or Bike
Veteran: Run Easy for 40 Minutes
Day 3
Novice: Run 22 Minutes
Veteran: X-Train Swim or Bike Etc.
Day 4
Novice: Rest
Veteran: Run 3 to 4 Miles
Day 5
Novice: Run 2 Miles easy
Veteran: Run Easy for 40 Minutes
Day 6
Novice: Rest
Veteran: Rest
Day 7
Novice: LSD 40 Minutes
Veteran: LSD 5 Miles*
LSD is conversation Pace. Keep you LSD on the same day each week. You will increase LSD 10% each week.
Week 2 Week of June 21
Day 1
Novice: Rest
Veteran: X-Train: Swim, Bike, etc.
Day 2
Novice: Run 2 Miles
Veteran: Run Easy for 40 Minutes
Day 3
Novice: Run 22 Minutes
Veteran: Rest
Day 4
Novice: X-Train: bike, swim
Veteran: Run 3 to 4 Miles
Day 5
Novice: Run 2 Miles easy
Veteran: Run Easy for 40 Minutes
Day 6
Novice: Rest
Veteran: Rest
Day 7
Novice: LSD 42 Minutes
Veteran: LSD 5.5 Miles*
Week 3 Week of June 28
Day 1
Novice: Rest
Veteran: X-Train: Swim, Bike, etc
Day 2
Novice: Run 2.5 Miles
Veteran: Run Easy for 42 Minutes or 4.5 Miles
Day 3
Novice: Run 22 Minutes Easy
Veteran: Rest
Day 4
Novice: X-Train: bike, swim
Veteran: Run 3 to 4 Miles with 2 X 600 Striders
Day 5
Novice: Run 2 Miles easy
Veteran: Run Easy for 40 Minutes
Day 6
Novice: Rest
Veteran: Rest or X-Train
Day 7
Novice: LSD 44 Minutes
Veteran: LSD 6.0 Miles*
Girls
Cross‐country
Summer
Running
Program
Week 4 Week of July 5
Day 1
Novice: Rest
Veteran: X-Train: Swim, Bike, etc
Day 2
Novice: Run 2.5 Miles
Veteran: Run Easy for 44 Minutes or 4.75 Miles
Day 3
Novice: Run 24 Minutes Easy
Veteran: Rest
Day 4
Novice: X-Train: bike, swim
Veteran: Run 3.5 to 4.5 Miles with 4 X 400 Striders
Day 5
Novice: Run 2.25 Miles easy
Veteran: Run Easy for 42 Minutes
Day 6
Novice: Rest
Veteran: Rest or X-Train
Day 7
Novice: LSD 45 Minutes
Veteran: LSD 6.2 Miles*
Week 5 Week of July 12
Day 1
Novice: Rest
Veteran: X-Train: Swim, Bike, etc
Day 2
Novice: Run 2.5 Miles
Veteran: Run Easy for 45 Minutes or 5.0 Miles
Day 3
Novice: Run 24 Minutes Easy
Veteran: Rest
Day 4
Novice: X-Train: bike, swim
Veteran: Run 3.5 to 4.5 Miles with 2 X 800 Striders
Day 5
Novice: Run 2.25 Miles easy
Veteran: Run Easy for 42 Minutes
Day 6
Novice: Rest
Veteran: Rest or X-Train
Day 7
Novice: LSD 46 Minutes
Veteran: LSD 6.5 Miles*
Week 6 Week of July 19
Day 1
Novice: Rest
Veteran: X-Train: Swim, Bike, etc
Day 2
Novice: Run 2.5 Miles
Veteran: Run Easy for 45 Minutes or 5.0 Miles
Day 3
Novice: Run 26 Minutes Easy
Veteran: Rest
Day 4
Novice: X-Train: bike, swim
Veteran: Run 4 to 5 Miles
Day 5
Novice: Run 2.5 Miles easy
Veteran: Run Easy for 42 Minutes with 6 X 200 Striders
Day 6
Novice: Rest
Veteran: Rest or X-Train
Day 7
Novice: LSD 46 Minutes
Veteran: LSD 6.75 Miles*
Girls
Cross‐country
Summer
Running
Program
Week 7 Week of July 26
Day 1
Novice: Rest
Veteran: X-Train: Swim, Bike, etc
Day 2
Novice: Run 2.75 Miles
Veteran: Run Easy for 45 Minutes or 5.0 Miles
Day 3
Novice: Run 28 Minutes Easy
Veteran: Rest
Day 4
Novice: X-Train: bike, swim
Veteran: Run 4 to 5 Miles
Day 5
Novice: Run 2.5 Miles easy
Veteran: Run Easy for 42 Minutes with 5 X 300 Striders
Day 6
Novice: Rest
Veteran: Rest or X-Train
Day 7
Novice: LSD 48 Minutes
Veteran: LSD 7 Miles*
Week 8 Week of August 2
Day 1
Novice: Rest
Veteran: Rest
Day 2
Novice: Run 2.75 Miles
Veteran: Run Easy for 48 Minutes or 5.5 Miles
Day 3
Novice: Run 30 Minutes Easy
Veteran: X-Train: Swim, Bike, etc
Day 4
Novice: X-Train: bike, swim
Veteran: Run 4.5 to 5.5 Miles
Day 5
Novice: Run 2.75 Miles easy
Veteran: Run Easy for 42 Minutes with 5 X 300 Striders
Day 6
Novice: Rest
Veteran: Rest or X-Train
Day 7
Novice: LSD 50 Minutes
Veteran: LSD 7.25 Miles*
Week 9 Week of August 9
Day 1
Novice: Rest
Veteran: Rest
Day 2
Novice: Run 3 Miles
Veteran: Run Easy for 50 Minutes or 5.75 Miles
Day 3
Novice: Run 30 Minutes Easy
Veteran: X-Train: Swim, Bike, etc
Day 4
Novice: X-Train: bike, swim
Veteran: Run 5 to 6 Miles
Day 5
Novice: Run 3 Miles easy
Veteran: Run Easy for 42 Minutes with 4 X 400 Striders
Day 6
Novice: Rest
Veteran: Rest or X-Train
Day 7
Novice: LSD 55 Minutes
Veteran: LSD 7.5 Miles*
Girls
Cross‐country
Summer
Running
Program
Week 1 Week of August 16
Day 1
Novice: Rest
Veteran: Rest
Day 2
Novice: Run 3 Miles
Veteran: Run Easy for 55 Minutes or 6 Miles
Day 3
Novice: Run 32 Minutes Easy
Veteran: X-Train: Swim, Bike, etc
Day 4
Novice: X-Train: bike, swim
Veteran: Run 5 to 6 Miles
Day 5
Novice: Run 3 Miles easy
Veteran: Run Easy for 45 Minutes with 3 X 600 Striders
Day 6
Novice: Rest
Veteran: Rest or X-Train
Day 7
Novice: LSD 60 Minutes
Veteran: LSD 8 Miles*
First Day of Pre-Season Practice starts at 8:00 am on Monday, August 24. We will meet at The Athletic
Center Lobby.
Girls
Cross‐country
Summer
Running
Program
Girls XC Team Rules and Expectations 2010
Coach: Mr. Tim Gavin
Assistant Coach: Ms. Laura Smith
1.
Attend
every
work
out
&
push
yourself
to
the
best
of
your
ability.
2.
Support
one
another
at
all
times
by
using
encouragement
and
by
being
a
positive
example.
3.
Accept
new
runners
and
reach
out
to
them.
4.
Have
a
positive
mantra
(phrase)
to
use
while
you
run.
For
example,
I
use
"I
feel
good;
I
feel
strong."
Have
it
ready
for
the
first
day
of
practice.
4.
Set
clear,
specific,
and
achievable
goals
for
yourself.
5.
Run
every
practice
the
way
it
is
designed
to
be
run.
Go
hard
on
hard
days;
go
easy
on
easy
days.
6.
Run
races
so
when
you
finish,
you
have
nothing
left.
7.
Do
not
violate
EA's
substance
abuse
policy.
8.
Do
not
smoke
any
substance.
9.
Eat
smart
–
balancing
carbs,
proteins,
fats,
minerals,
and
water
9.
Say
only
positive
things
about
one
another;
however,
this
does
not
mean
accepting
rude
or
inappropriate
behavior;
if
you
hear
or
witness
rudeness,
then
you
can
simply
remind
the
person
of
rule
number
9.
10.
Hydrate:
rule
of
thumb
for
hydration
is
4
to
6
ounces
of
water
per
waking
hour.
My
overall
goal
for
this
year
is
to
reach
for
the
top.
I
set
this
as
a
goal
because
we
need
to
think
&
work
like
winners.
I
will
emphasize
this
throughout
the
season
while
maintaining
an
atmosphere
of
encouragement
and
achievement.
Requirements
for
Varsity
Letters
1. Follow
the
team
rules
enumerated
above;
2. Be
one
of
the
top
10
runners
on
the
team;
or
3. Run
the
home
course
under
23:30.