Untitled Summer Training Program to Prepare for Cross Country Season

These four weeks are to slowly build your endurance base and gently guide you into training. As far as effort goes, you should run at a steady conversational pace. You should finish a run feeling "pleasantly exhausted", not wiped out! Be patient, this is preparation for the season. The most important thing to remember is DO NOT run hard and overdo it! Enjoy your runs! The only thing you�ll get out of running hard this early is an injury.

  • Make sure you have on a good pair of shoes designed for training. Flexible at the midsole, and at least one thumb width from toe to tip of shoe.
  • For beginners: try to limit your walking in the time given. If you must walk, make it short and brisk.
  • Expect to feel a little soreness the first week and a half. It takes a little time for your body to adjust.
  • Drink plenty of fluid before and after your run.
  • Eat a healthy diet, stay away from all those sweet and fatty foods you teenagers seem to enjoy. It�s okay to treat yourself to some �junk� once in a while, but not everyday.
  • Don�t give up! Cross country training is progressive. Your running will improve as we go through the season.

    BEGINNERS: For the newbies and out of shape returnees

    INTERMEDIATE: For the not so out of shape runners
    BEGINNER Mon. Tues. Wed. Th. Fri. Sat. Sun.
    Wk. 1 20 min. off 20 min. off 20 min. 30 min. off
    Wk. 2 20 min. off 20 min. off 20 min. 30 min. off
    Wk. 3 20 min. off 30 min. off 20 min. 30 min. off
    Wk. 4 30 min. off 30 min. off 30 min. 40 min. off
    INTERMEDIATE Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
    Wk. 1 35 min. 45 min. off 45 min. 35 min. l hr. off
    Wk. 2 35 min. 45 min. off 45 min. 35 min. 1 hr. off
    Wk. 3 35 min. 45 min. off 45 min. 35 min. l:10 off
    Wk. 4 35 min. l hr. off l hr. 35 min. 1:15 off
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