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 ● ● ● ● ● ● ● ● ● ● 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 ● ● 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 ○ ○ ○ ○ ○ ○ 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)
