July 23-July 27 Cross Country Work Out

If you are not able to make it to practice, have no fear, here are the workout plans for the upcoming week!  


Before each workout make sure to jog lightly for for 5 minutes.  Also, make sure to stretch after each workout.  


Pick a running time that you feel fits your current ability.  Everyone is coming in at different levels and will have different goals throughout the season.  The key is to create a GOAL that fits YOUR level, so you are successful.  

Monday:  Run for 12 minutes straight OR 20 minutes straight.  
Tuesday: Run for 12 minutes OR 16 minutes OR 24 minutes straight. 
Wednesday: Run for 10 minutes OR 14 minutes OR 22 minutes straight. 
Thursday:  Run for 10 minutes OR 14 Minutes OR 22 minutes
Friday:  Run for 20 minutes



This week we will be learning (or relearning for the returning 8th graders) very important form drills that help with your running form and serve as dynamic stretches.  Some of the form drills we will be doing this week are:


A. March
High Knees
Reverse High Knees
Butt Kicks
High Knee Pull Ups
Karaokes
Lunges
Reverse Lunges
Drum Majors
Yippee-Skippees


Don't worry if you don't know what they are just yet... you will soon come to know them well.  


A few things to remember this first week:


1.  Bring WATER... it will be HOT! HOT! HOT! 
2.  It will be very challenging at first, especially for those that have never really ran before or have not ran since last season.  Don't give up!  
3. Have fun!  


Looking forward to seeing everyone this first week!  


Coach Walters