Summer Running
Practice starts this Monday, June 8th, for next years season. Parents, the practices are from 9-10 usually, but may change if the practices are longer (we will give you heads up if that happens). it is not a mandatory practice, but it is probably a good idea to attend because not only will you gain running experience, but you'll meet some of your team for the next year. Also, something for the parents to keep in mind is ideas for pasta parties. As of right now there are 77 kids signed up for the team. Now, that number isn't realistic because of many just not going through with it, but its still a number to look at. Just spreading the word. If you have any ideas or if anyone want's to volunteer for heading this massive project, just go to the bottom of this page and click on the "email Evan" button.
Thanks.
Thanks.
Training
Summer Running is the most important part of cross country, guys. make sure that you're running as much as possible, it will make the speed workouts hurt a lot less.
Freshman:
You should be running about 25-30 miles per week (that's about 4 miles a day, if you're running every day)
Sophomores:
Try to hit about 30-35 Miles per week (about 4.5 Miles per day)
Juniors:
Run around 35-40 miles per week (about 5.5 miles per day)
Seniors:
You should already know how much to run, but for the kids that are new, should be running something like 40-45 miles per week or more (about six miles per day). Veterans should probably go for more, like 7-8 miles a day, minimum.
try to mix up easy and hard days, no speed work yet, but hard would be something like 9-10 mile days for the younger kids, 12-13 for the older ones. throw in a couple easy days too, (4-5 for youngsters, 6-8 for older).
Also, throw in some core workouts too, a few bicycles, crunches, and Scorpions never hurt anyone. Summer running should start around the 8th of June, probably around 9:00, but we're throwing around the idea of night runs, we'll get a better understanding once it starts to heat up.
Let's go take our title back.
-Evan
Freshman:
You should be running about 25-30 miles per week (that's about 4 miles a day, if you're running every day)
Sophomores:
Try to hit about 30-35 Miles per week (about 4.5 Miles per day)
Juniors:
Run around 35-40 miles per week (about 5.5 miles per day)
Seniors:
You should already know how much to run, but for the kids that are new, should be running something like 40-45 miles per week or more (about six miles per day). Veterans should probably go for more, like 7-8 miles a day, minimum.
try to mix up easy and hard days, no speed work yet, but hard would be something like 9-10 mile days for the younger kids, 12-13 for the older ones. throw in a couple easy days too, (4-5 for youngsters, 6-8 for older).
Also, throw in some core workouts too, a few bicycles, crunches, and Scorpions never hurt anyone. Summer running should start around the 8th of June, probably around 9:00, but we're throwing around the idea of night runs, we'll get a better understanding once it starts to heat up.
Let's go take our title back.
-Evan
