Summer Training-Cross Country
The summer is the time to build the base that will allow you to handle the long tough practices of Cross Country
Updates on SUMMER RUNS and WEIGHT ROOM openings will be tweeted by Coaches and Captains- follow fptrack on twitter
It’s easier to put in the big mileage if you have someone to run with.
You should also have a set time of day that you run, evenings or earlier mornings are always best as the weather gets hot.
Whatever time you pick, it’s important to establish a routine and stick to it
Beginning June 25th runs will be held on the following days :
Mondays and Wednesdays: 8:30-9:45AM at Pelham Bay Park (right off I95)- meet at the track
Tuesdays and Thursdays: 7PM- 8:15 at Van Cortlandt Park: meet at benches across from Jake’s Steakhouse on Broadway
Athletes are encouraged to attend all runs. Sophs, Juniors and seniors are required to attend at least 30% (10 of the 32 sessions) in order to participate in Cross Country.
Training log: Athletes should keep a training log.
CORE work ; core work should be done at least 4 days a week after your runs. The following website has excellent exercises and demonstrations: http://www.iwantsixpackabs.com/bodyweight/core_exercises.html
Some summer running will give you a headstart when the season begins but is not absolutely essential. Staying active and in shape will be of most help. If you want to get a head start and have not run before following the following 6 week mileage schedule:
Week 1: 8-10 miles
Week 2:10-12 miles
Week 3: 12-14 miles
Week 4: 15 miles
Week 5: 16-18 miles
Week 6: 18-20 miles
First Practice and Registration Monday, August 27th