Uploaded by Samuel Tran

JH Summer XC Training Calendar 2018

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Briar Middle School XC Training Summer 2018
Revised summer schedule from the packet given during school
June, July and August
● focus is on endurance
September
● focus is on athlete as a cross country runner
October
● focus is on SBC Championship race
June 17-23
Work
Sunday
Rest day; strength
Monday
1 mile
Tuesday
1 mile; hips (we will go over this next week if you aren’t sure)
Wednesday
2 miles; core
Thursday
1 mile; hips
Friday
2 miles; strength
Saturday
1 mile; core
Mileage
8 miles
June 24-30
Work
Sunday
Rest day; strength
Monday
1 mile
Tuesday
PHS 7:30am
1 mile; hips
Wednesday
Sheldon’s
7:30am
2 miles; core
Thursday
1 mile; hips
Friday
2 miles; strength
Saturday
1 mile; core
Mileage
Completed
8 miles
Completed
July 1-7
Sunday
Rest day; strength
Monday
2 miles
Tuesday
1 mile; hips
Wednesday
2 miles; core
Thursday
1 mile; hips
Friday
2 miles; strength
Saturday
1 mile; core
Mileage
Completed
Work
Completed
Work
Completed
9 miles
July 8-14
Sunday
Rest day; strength
Monday
8am Osborn
2 miles
Tuesday
1 mile; hips
Wednesday
8am
Sheldon’s
2 miles; core
Thursday
1 mile; hips
Friday
2 miles; strength
Saturday
1 mile; core
Mileage
Work
9 miles
July 15-21
Sunday
Rest day; strength
Monday
8am Osborn
2 miles
Tuesday
1 mile; hips
Wednesday
8am
Sheldon’s
3 miles; core
Thursday
1 mile; hips
Friday
2 miles; strength
Saturday
1 mile; core
Mileage
10 miles
July 22-28
Sunday
Rest day; strength
Monday
8am Osborn
2 miles
Tuesday
1 mile; hips
Wednesday
8am
Sheldon’s
3 miles; core
Thursday
1 mile; hips
Friday
2 miles; strength
Saturday
1 mile; core
Mileage
Work
Completed
Work
Completed
10 miles
July 29 August 4
Sunday
Rest day; strength
Monday
2 miles
Tuesday
8am Osborn
1 mile; hips
Wednesday
8am Osborn
3 miles; core
Thursday
1 mile; hips
Friday
2 miles; strength
Saturday
Mileage
1 mile; core
10 miles
August 6, First day of MANDATORY practice - times TBD
A schedule for the rest of August will be given later
August 16 - Meet the Team picnic at Osborn 6pm
Base Runs
● Mainly during the summer
● Intensity is at conversation pace / gossip pace
● Don’t emphasize intensity or pace or “kicking it in”
● Light stretch before run
● Find a route from your house
● Try not to walk - slow your run down
● Change locations to run
● 15 minute stretch after run
● Short strides after run - run down, walk back- 60-70m strong stride - NOT all out
● Can do strides barefoot
● Good core day after run - 2 times per week for 20 minutes
● Recovery is 24 hours
Core
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2 times per week in June, July & August (could do 3 times per week)
20 minutes
1 minute full crunches
1 minute each, one leg crunch each side
1 minute each, right and left side plank
1 minutes each, ventral plank variations (regular plank, R arm R leg, L arm L leg)
10 leg lifts plus 5-7 circles each way
1 minute Superman
2 minute bicycle
3 minutes boat (on your butt only - arms and legs off ground)
Hips
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Myrtle Routine
Should take 20 minutes to complete
Strength
● June, July & August: do these exercises 2x per week on non- consecutive days
● Start with one set and add a second set after 2 wks
○ Squats (keep your heels on the ground and your butt pushed out)
■ 1 x 15 reps
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Burpees
■ 1 x 15 reps
Lunges (do not let your knee go past your toes)
■ 1 x 15 reps each leg
Push-ups (contract your core, keep your body straight)
■ 1 x 15 reps
■ Try to do more each day
Dips
■ 1 x 15 reps
Mountain Climbers
■ 1 x 15 reps
Pull-ups
■ 1 x 15 reps
■ Try do more each day
Shin Strengthening - do these EVERY DAY! Even on rest days
● Week 1-2 @ 10 m, Week 3-4 @ 15 m, Week 5-6 @ 20 m, Week 7-8 @ 25 m
● Outside of foot
● Inside of foot
● Toes in (pigeon toe)
● Toes out (duck feet)
● Backward on toes
● Forward on toes
● Backward on heels
● Forward on heels
OR
● Theraband Exercises
● 15-20 reps each moving inside, outside, and up
● Push down
● Inside
● Outside
● Pull forward
Cross Country Meet Schedule
● August 25 - St. Mary’s Run to Fun (Sandusky)
● September 1 - Mel Brodt Invitational (BGSU)
● September 8 - Tiffin Carnival
● September 15 - Galion Cross Country Festival
● September 22 - Norwalk Trucker Invite
● September 29 - Vermilion Invitational
● October 6 - Dan Olien Invite - New London
● October 13 - SBC Championships (Tiffin)
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