Braves and Maidens Training 2015
This packet is a tool to assist you in your physical preparation for the 2015 XC season. The big goal for you is to build up a
strong endurance base and a body that is conditioned and ready for competition. Weekly training is designed around
running for mileage or time with some moderate faster work thrown in towards the end of the summer training cycle.
Speed will come, but not without the right conditioning base. The majority of your workouts should take an hour or less.
Don’t be lazy!!!! You can work in 60 minutes to train your body for XC. Remember, that temperatures and humidity are
crazy high here in Texas. Be sure that you are running smart by staying well hydrated and running in the morning or late
evening hours and avoiding running outside in the heat of the day. Run with a friend when you can, it’s more motivating
and you are less likely to skip a workout.
XC is a year round sport and our goal is to continue to grow and improve the conditioning and talents of the team. We will
train as a team during the athletic periods. Team members who are training for other sports during athletics are expected
to follow the training guide.
Each one of you is expected to follow this program to the best of your ability. If you cannot perform an exercise for
whatever reason we will find an alternative exercise for you. If you ever have any problems, questions, or injuries that
require alternative workouts, feel free to contact me at 936-239-3485. I look forward to working with each of you this fall. –
Coach NashRUNNING LOG:
I have included a running log at the back of this packet. This is for you to track your daily and monthly mileage. I expect you
to bring this to me completed the Thursday prior to each XC meet. Be as accurate and honest as possible. It is fun to watch
your miles accumulate.
APPS:
1) Have your parent download Remind 101. You may do this as well with your parent’s approval. To join the JMS XC Remind
groups text “@jmsxc” to 81010.
2.) On your app store, download any app that will measure your mileage (or you can use a GPS watch). This will help you to
keep a more accurate log of your workouts this summer. Examples include: Nike Running, Strava, Runkeeper. Google best
apps for running and you can pick the option you like best.
Circuit Training & Core
Circuit Training 1 (example exercises, but not an exclusive list)
-Pushups (3x10)
-Tricep dips (3x15)
-Dive Bombers (3x12) plank w/hands clasped, dive nose to floor
-Curls (dumbbells) (3x15)
-Tricep Extensions (dumbbells)(3x12)
-Bird-dog extensions (get on all 4’s<hands& knees>, extend Opposite arm and leg straight) (30sec)
-Step ups (3x15 right leg, 3x15 left leg)
-Squat Jumps (3x12)
Circuit Training 2 (example exercises, but not an exclusive list)
-Standing body squats (3x20)
-Forward Lunges (3x15-20)
-Side lunges (3x15-20)
-Calf raises (3x20)
-Spider-man pushups (assume push-up position, while lowering body, simultaneously lift knee to side (away from body) and
bring up to chest (30sec)
-Mountain climbers (30sec)
-Hip-trunk rotations (lay flat on back, arms stretched out to sides forming a lower case t, knees should be bent at 90*,
rotate hips attempting to lower knees to the left and right of body while keeping trunk straight)
Cross Country Workout
“Success isn't how far you got, but the distance you traveled from where you started.”
Definitions: Listed in the Pace Chart at the back of this packet are your training paces based on 2 mile times. To obtain
training paces, you need to have recently run a competitive 2 mile race/time trial (plan on timing a 2 distance run). It is
important to do your workouts as close to pace as possible, neither coming in too far under or over pace.
Paces: Search for your 5k or 2 mile time in the pace chart to determine your training paces. Use the pace chart to
determine your per mile pace on all workouts. **Some quality/speed workouts will be based more on effort for a certain
period of time rather than a set pace per mile.**



C: Continuous Run ( builds endurance)
ET: Extensive Tempo (builds endurance and pace)
S: Strides (find 100yd flat stretch, build up speed every 2-yd until all out sprinting the last 20 yd. Work on good
form while running strides hard)
Warmup:
800m jog, dynamic warmup drills, cross leg swings, front to back leg swings (Do every day prior to work
out, especially on speed days)
Cooldown:
800m jog, static stretch (Do every day after speed workouts)
Core:
Should be done at least 3 days a week
X-train:
Cross-Fit Training, Bike, Elliptical Bike, etc.
min:
minutes
mi:
mile
Week 1 (August 31 – September 4)
Monday
Girls: 20 min C-run
Boys: 20 min
Tuesday
Girls: 20 min C-run 2 strides
Boys: 20 min C-run, 2 strides
Wednesday
Girls: 20 min C-run
Boys: 20 min miles C-run
Thursday
Girls: 20 min C-run 3 strides
Boys: 20 min C-run 3 strides
Friday
X train: 45min
Saturday
Rest
Sunday
Rest
Week 2 (September 7 - 11)
Monday
2 mi timed run to establish training tempo
Tuesday
All: Circuit Training 1
Wednesday
Girls & Boys: 2X6 min run @ tempo pace / 4 min jog-walk rest between each run
Thursday
Friday
Saturday
Sunday
All: Circuit Training 2
X train: 45min
Rest
Rest
Week 3 (September 14 - 18)
Monday
Girls: 30 min C-run, 5 strides
Boys: 30 min C-run, 5 strides
Tuesday
All: Circuit Training 1
Wednesday
Girls & Boys: 3X6 min run @ tempo pace / 4 min jog-walk rest between each run
Thursday
All: Circuit Training 2
Friday
X train: 45min
Saturday
Rest
Sunday
Rest
Week 4 (September 21 - 25)
Monday
Girls: 30 min C-run, 5 strides
Boys: 30 min C-run, 5 strides
Tuesday
All: Circuit Training 1
Wednesday
Girls & Boys: 3x1 mile @ tempo pace/ 5 min jog-walk recovery between
Thursday
All: Circuit Training 2
Friday
X train: 45min
Saturday
Rest
Sunday
Rest
Week 5 (September 28 -October 2)
Monday
Girls: 30 min C-run, 6 strides
Boys: 30 min C-run, 6 strides
J
Tuesday
All: Circuit Training 1
Wednesday
Girls & Boys: 3x1 mile @ tempo pace/ 5 min jog-walk recovery between
Thursday
All: Circuit Training 2
Friday
X train: 45min
Saturday
Rest
Sunday
Rest
Week 6 (October 5 - 9)
Monday
Girls: 30 min C-run, 6 strides
Boys: 30 min C-run, 6 strides
J
Tuesday
All: Circuit Training 1
Wednesday
Girls & Boys: 3x1 mile @ tempo pace/ 5 min jog-walk recovery between
Thursday
All: Circuit Training 2
Friday
X train: 45min
Saturday
Rest
Sunday
Rest
Week 7 (October 12 - 16)
Monday
Girls: 30 min C-run, 6 strides
Boys: 30 min C-run, 6 strides
J
Tuesday
All: Circuit Training 1
Wednesday
Girls & Boys: 3x1 mile @ tempo pace/ 5 min jog-walk recovery between
Thursday
All: Circuit Training 2
Friday
X train: 45min
Saturday
Rest
Sunday
Rest
JMS XC Running Log
Name:
Grade:
Your log is for tracking your mileage each day. You might not always know your distance or pace exactly, but guesstimate
as close as you can. In the comment section list how you felt as far as completing the workouts and how your body is
responding to them.
Week 1 (August 31 – September 4)
Date
Workout Type
Distance
Time/Pace
Location
Comments
Total Weekly Mileage:__________________
Week 2 (September 7 - 11)
Date
Workout Type
Distance
Time/Pace
Location
Comments
Total Weekly Mileage:_____________________
Week 3 (September 14 - 18)
Date
Workout Type
Distance
Time/Pace
Location
Comments
Total Weekly Mileage:__________________
Week 4 (September 21 - 25)
Date
Workout Type
Distance
Time/Pace
Location
Comments
Total Weekly Mileage:_____________________
Week 5 (September 28 -October 2)
Date
Workout Type
Distance
Time/Pace
Location
Comments
Total Weekly Mileage:__________________
Week 6 (October 5 - 9)
Date
Workout Type
Distance
Time/Pace
Location
Comments
Total Weekly Mileage:_____________________
Week 7 (October 12 - 16)
Date
Workout Type
Distance
Time/Pace
Location
Comments
Total Weekly Mileage:__________________