The goal of summer training is to be able to run a 5k (3.2 miles) in under 30 minutes. There will
be more information regarding athletics/paperwork at open house.
Cross Country will begin on September 6th!


Mandatory practices are Monday, Tuesday, and Wednesday. M&W practices will run directly
after school until 4:00. Tuesday’s practice will take place at BCC, and will run until 4:30.
Thursdays are optional but HIGHLY encouraged!! Thursdays will be running club days, and will
last until 3:45. Cross Country members will receive volunteer hours for staying these days.
Summer training is not mandatory, but HIGHLY ENCOURAGED for those who are serious
about competing! You will have 4 weeks of summer training to decrease your run times.
This is to begin conditioning! You are NOT expected to be able to run a perfect 5k on your first
attempt! I will provide suggestions on how to begin conditioning to build up stamina for a meet.
It is important to learn to PACE YOURSELF! There are free apps (such as runkeeper) that you can
download to track distance, time and speed while running.
It is VITAL that you stretch before and after running!! I have provided stretches you can do before AND
after running!
SUMMER TRAINING:
Week 1: Goal- 10 miles. You can do this by breaking the miles up over the week. Try alternating
running for 2 minutes and walking 2 minutes to build up endurance. (August 1-6)
 Example 1: Run 2 miles for 5 days = Total: 10 miles
 Example 2:
 Day 1: 3 miles
 Day 2: 3 miles
 Day 3: 3 miles
 Day 4: 1 mile
Week 2: Goal- 12 miles. You may break up the miles over the week how you like. During week 2, try
alternating running 3 minutes and walking 1.5 minutes until your goal is reached. (Aug 7-13)
 Example 1: Run 3 miles for 4 days
Week 3: Goal- 12 miles. You may break up the miles over the week how you like. During week 3, try
alternating running for 3 minutes, and walking 1 minute until your goal is reached. (Aug 14-20)
 Example 1: Run 3 miles for 4 days
Week 4: Goal- 12 miles. You may break up the miles over the week how you like, or based on previous
examples. During week 4, try alternating running 4 minutes and walking 1 minute. (Aug 21-27)