MATS Summer Cross Country Program

Over the past few seasons, we have slowly improved our mileage during this crucial off-season period.  This year we need to continue this trend.  This goes for all cross country runners—from frosh/soph to JV and varsity.  AS some realized last season, in order to be competitive and have the best chance to fulfill our potential during the season, we must enter the fall with a strong aerobic base of training.  The key to a successful cross country season is a successful cross country summer!

The good news is that this is not difficult.  A gradual building-up process throughout the summer, increasing weekly mileage or time totals by no more than 10% or so, incorporating a long run per week, with 3-4 shorter jaunts is all it takes to ensure that Miramonte CC enters the fall ready to take on our league and section rivals.

BEGINNERS

Start with 2-3 days of running per week, 15-20- minutes per day.  Work to where you can run 4-5 days and increase your running time each week.

VETERAN FROSH/SOPH OR JV RUNNERS

Start wherever your fitness level allows you and increase from there.  This group should approach 250-300 mile by the end of the summer.  If you are fit going into the summer, this amount may be higher.  Again, each runner should be able to run 5-6 days per week near the middle of summer and carry that through to the fall.

VARSITY RUNNERS

Start at 4-5 days of running per week and increase to 6-7 days.  This group should run a minimum of 350 miles by the end of summer.  Ideally, if you are diligent with your efforts, this total will approach 400 miles.  AT no time should any of you be doing more than 45 miles per week unless you have spoken with Coach Henderson or Coach Stephenson.

ALL RUNNERS

While summer training is not required for participation on the team in the fall, it is strongly advised to anyone who wishes to be competitive at their level.  Also, our team camp, to be held the first week of August in Tahoe, will only be available to runners who have put in the appropriate summer training (more for varsity, less for beginners). This camp will be an excellent opportunity to get to know your teammates and coaches, train in a beautiful environment, and learn in-depth the strategies and tricks of successful distance running.  See Coach Henderson for more information.

You must keep track of your running by using a running log.  Coach Stephenson has put one together that works in Microsoft EXCEL and can be downloaded from our team website.  Coach Stephenson can also email you a copy directly.  It allows you to enter in daily mileage and keep running totals of weekly, monthly, and summer totals as well.  If you are unsure of distances that you run, simply jot down the time you spent running, and your coaches can help you figure the distance.

We will meet three times per week throughout the summer:  Tuesday and Thursday evenings, and Saturday mornings.  Tuesdays and Thursdays will be of low to moderate distance and pace, and Saturdays will be longer, slow runs. Directions to the various places will be available on our team website.  

Unless otherwise noted, meeting times are 5:30 p.m. on T/Th and 9:00 a.m. on Sat.

Note:  In addition to running, weight training is encouraged.  Your coaches will share with you a program appropriate to endurance athletes.

Practice officially begins the week of the 18^th of August (so be cleared!). 

For information at any point throughout the summer, please contact your coaches at the following emails:

Henderson:  [email protected]

McFadden:  [email protected]

Stephenson: [email protected]