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Hello {First Name}
We are excited to get started with our 2025 Cross Country Season! We are the biggest, most competitive team in the Valley Youth Conference!
Welcome to all our new runners and returners! We train all athletes from beginners to National caliber!
A note from the coach:
Hey XC Team!
Happy Summer! I hope you are enjoying your summer. We are officially 8 weeks from the start of the XC season. Holy Cow!! Summer training is a great idea if you are wanting to make a big jump during the season, and if you are on the Elite level and want to keep competing at the national level. Either way, guess what? It’s your choice what you want to accomplish.
The best thing about summer training is, it will 100% help your season! The worst thing is if you decide NOT to run over the summer and see others who worked hard running stronger and faster than you.
So… just a little philosophy for you:
- Running isn’t the most important thing in life.
- However, you get out what you put in!
- So… thinking of beach trips, pool visits, vacation… you can do both.
- My recommendation: get out before you start doing the fun activities.
- When you go to the beach, do a run on the beach (with your shoes on)
- And on any regular day, get out early in the morning once it starts getting hot
- Those are the best ways to ensure you get the workout in, and STILL HAVE FUN ALL SUMMER!
That's it for now, what is the most important thing: HAVE FUN! If you don’t feel great one day that says Tempo, just run normal. It’s all good. Most important thing is to GET OUT THERE!
Do yourself a solid and get to work! You’ll be glad you did in August.
Coach
Summer training Program
This program is for existing athletes looking either to make a big improvement in the coming XC Season and progressing each season to be an elite runner.
Gremlins 8 and under and Bantams 9/10 are usually not encouraged to run in the offseason. If anything, they are just running 2-3 days a week easy, with NO plan except to have fun with 10-15 min runs. They can certainly run all summer, but… no intensity, not pushing the pace. LITERALLY JUST HAVING FUN!
This plan also assumes you haven’t run since Track season, typically 4 weeks.
All run times are up to, but not more!!!
3 groups in this plan:
Grp1A are older and more competitive Youth 13-16
Grp1 are the second year Juniors 11/12, and Youth
Grp2 are the older Bantams (potentially) and first year Juniors
Core:
5 min EMOMs for all. 40 sec on/20seconds off. Always 3 abs/2 pushups, your choice
Plyo’s:
Grp1 ONLY Plyo’s x 2 sets. In between exercise run 30 yards out and back. Take a 2 min rest between sets
Air squats
Juniors: 10
Youth: 12
Burpees: with pushup and jump
Juniors: 8
Youth: 10
Side lunges: each leg count. Start straddling a line, Skip to left and lunge, then skip to right and lung, focus on arms, slowdown
Juniors: 6
Youth: 7
This is an 8-week program. Run the normal days we train during season, Monday, Tuesday, Thursday, or Saturday
Week 1: Easy everything: 4 days Grp1a, 3 days Grp 1/2
Grp1a: 20 min
Grp1: 20 min
Grp2: 15 min
Week 2: Easy running, add Core and Plyo’s
4 days Grp1a, 3 days Grp 1/2
Grp1a: 2 days 20 min, 2 days 25 min
Core 2 days/Plyo’s 1 day
Grp1: 2 days 20 min, 1 day 25 min
Core 2 days/Plyo’s 1 day
Grp2: 2 days 15 min, 1 day 20 min
Core 3 days
Week 3: Adding 1 Low Tempo run
5 days Grp1a, 4 days Grp ½
Grp1a: 30 min, 25 min, 20 min tempo, 15 min easy, 20 min tempo
Core: 3 days/Plyo’s: 2 days
Grp1: 25 min, 25 min, 20 min tempo, 25 min
Core: 2 days/Plyo’s: 1 days
Grp2: 20 min, 20 min, 15 min tempo, 15 min
Core: 4 days
Week 4: Increase time and/or feeling stronger
Grp1a 5 days: 35 min, 25 min steady, 20 min tempo, 15 min easy(Friday), 25 min
Core: 3 days/Plyo’s: 2 days
Grp1 4 days: 25 min, 25 min steady, 20 min tempo, 25 min
Core: 2 days/Plyo’s: 1 days
Grp2 4 days: 25 min, 20 min steady, 15 min tempo, 20 min
Core: 4 days
Week 5: increase time and adding some intensity
Grp1a 5 days: 35 min, 30 min steady, 20 min tempo, 15 min easy(Friday), 25 min hilly
Core: 3 days/Plyo’s: 2 days
Grp1 4 days: 30 min, 25 min steady, 20 min tempo, 30 min hilly
Core: 2 days/Plyo’s: 1 days
Grp2 4 days: 25 min, 25 min steady, 15 min tempo, 20 min hilly
Core: 4 days
Week 6: increase time and adding some intensity
Grp1a 5 days: 40 min, 30 min steady, 20 min tempo, 20 min easy(Friday), 30 min hilly
Core: 3 days/Plyo’s: 2 days
Grp1 4 days: 35 min, 25 min steady, 20 min tempo, 30 min hilly
Core: 3 days/Plyo’s: 1 days
Grp2 4 days: 30 min, 25 min steady, 15 min tempo, 20 min hilly
Core: 4 days
Week 7: increase time and/or adding some intensity. Feeling stronger and faster with the same workouts
Grp1a 5 days: 45 min, 35 min steady, 25 min tempo, 20 min easy(Friday), 35 min hilly
Core: 3 days/Plyo’s: 2 days
Grp1 4 days: 35 min, 30 min steady, 25 min tempo, 30 min hilly
Core: 2 days/Plyo’s: 1 days
Grp2 4 days: 30 min, 25 min steady, 20 min tempo, 25 min hilly
Core: 4 days
Week 8: increase time and/or adding some intensity. Feeling stronger and faster with the same workouts
Grp1a 5 days: 45 min, 35 min steady, 25 min tempo, 20 min easy(Friday), 35 min hilly
Core: 3 days/Plyo’s: 2 days
Grp1 4 days: 35 min, 30 min steady, 25 min tempo, 30 min hilly
Core: 2 days/Plyo’s: 1 days
Grp2 4 days: 30 min, 25 min steady, 20 min tempo, 25 min hilly
Core: 4 days
If you are new this it may not make sense to you but feel free to ask, if you would like to follow along!!
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