Summer training is the key to your success in Cross Country.  Your summer training should consist of one long run every week, a fartlek or tempo type run, lots of hills (the new section at Robinson Preserve, Green Bridge, Celery Fields, Kay Road, Ringling Bridge, etc.), some easy runs, and regular cross training, including strength training, biking, swimming, yoga, etc.  Summer mileage will be your foundation for the XC season.  It takes 10 weeks to build an aerobic base.  You will enjoy the XC season and have success if you commit to summer training.  If you put in the work, you will start XC on July 31, 2023 in the best shape of your life.

• Training Log:  Track all summer training from May 30 to August 8 on your training log. 
  • GIRLS:  Final Surge online training log. Girls should already be set up on Final Surge with a free account and added to our LRHS Mustangs Team.  If not, contact Coach Rae Ann. If you prefer to keep a paper training log, please print the first page of the PDF below and keep your totals updated weekly and send a pic of your training log each week to Coach Rae Ann.
  • BOYS:  print paper training log PDF below and keep track to show Coach Z throughout the summer and on the first day of official practice. 
• Training Schedule:  Your training schedule is based on your level (i.e., how many years you have been running on a team):  see PDF below for schedules
  • 1st year-200 miles
  • 2nd year-300 miles
  • 3rd year-400 miles
  • 4th year-500 miles
• If you have any questions about the training schedules, please ask!  For example, on a day that calls for 7 miles, you can split it up and run 4 in the morning then 3 in the evening.  Or you can do a 1 hour fitness class or 1 hour of cycling, swimming, strength training, etc. (equivalent to 4 miles) and run 3 miles to get your 7 total for the day.  You should definitely be cross training in addition to running.  Cross training will help you hit your mileage goals! However, most of your miles should be from running and supplemented with cross training. Please do not count practice for other sports as mileage here.
• Cross training workouts:  please see cross training tab in the navigation for suggested bike and strength workouts. Cross training is very important to summer training. It's a great way to add to your summer mileage total without the added pounding of running.  Example of how to record your cross training on your training log: 
  • 1 hour of biking or elliptical = 4 miles of running
  • 40 minutes of swimming = 4 miles of running
  • 1 hour group fitness class like BodyPump or others that get your heart rate up = 4 miles of running
  • 30:00 of strength training and core work = 2 miles of running
  • Your goal should be to cross train a minimum of 2 hours per week and this will add 8 miles per week towards your mileage goal, as an example. Higher mileage goals = more running AND cross training.
• We need everyone to turn in a summer training log the first day of school. This is to help keep you accountable over the summer, but more importantly, it helps your coaches to train you safely and properly once the season begins.  We need to know what you have done so we can plan your workouts accordingly.  We do not want any injuries! 
  • GIRLS: log all your workouts as you do them on Final Surge so it will be easy to see what you have done. If you have a Garmin, you can connect your Garmin to automatically upload to Final Surge. I highly recommend this. Only you and Coach will see your Garmin uploads. Or if you prefer to keep a paper training log, please be sure to keep your totals updated and text a pic of your training log to Coach Rae Ann each week. Thank you.
  • BOYS: log all your workouts as you do them on your paper training log (see PDF below) so you always have a running total. 
• If you reach your summer mileage goal, you will earn a prestigious summer mile club shirt! You must turn in a training log to be eligible.
• For explanation of the summer group training runs, including directions and what time we end so your ride can be there on time, please check our team Google Calendar.
• Please bring your mini resistance band, Garmin/watch, water bottle, and large towel or mat to every summer training run, practice, and meet.
• Please run on softer surfaces whenever possible. Grass, trails, dirt, shell, sand, track, rubber mulch at Robinson, etc. are all better for you to run on than asphalt/road and the absolute worst surface (the hardest) is sidewalk/concrete. You will get stronger and faster by running on softer surfaces because you get less energy return than if you were on hard surface. More importantly, running on softer surfaces helps reduce the pounding on your joints. We are trying to minimize your growing pains which running can make worse, so the less running on hard surface you do, the less likely you will get injured.
• Please make sure you are wearing good, cushioned running shoes to train all summer. If you need help with this, please check the calendar or contact Coach Rae Ann (a Fit Expert for over 18 years) and she will help you determine the best shoe for you.

Click the icon below to download the attached PDF.