No team summary for this season.
Things to Remember - Summer 2020
Updated on 06/10/2022
WISSAHICKON HIGH SCHOOL
BOYS’ CROSS COUNTRY
SUMMER RUNNING 2020
FACT: TO HAVE A CHAMPIONSHIP TEAM YOU
HAVE TO BE COMMITED TO EACH OTHER.
THINGS TO REMEMBER:
- Make sure you have a good pair of running shoes before you start your summer running.
- Keep a Running Log of your distance/time and how you felt on each run.
- Do some Drills before your run and make sure you Stretch after the run.
- Make sure you keep yourself hydrated. If possible run early or late in the day. Try not to run at mid-day.
- Workouts should be done at a comfortable (conversational) pace for the first few weeks then you should concentrate on picking up the pace each week. Tempo runs are faster.
- Try to incorporate hills into some of your runs.
- Do some timed out and back runs where you concentrate on running faster coming back.
- Try to get together and run in small groups ( making sure you socially distance). It makes running more fun!
- IN ORDER TO HAVE A SUCCESSFUL CROSS COUNTRY SEASON YOU MUST DO YOUR SUMMER RUNNING!!
- CONSISTENCY IN YOUR RUNNING IS THE MOST IMPORTANT THING YOU CAN DO THIS SUMMER.
Cross Country Summer Training Schedule - A
Updated on 06/10/2022
WISSAHICKON HIGH SCHOOL
CROSS COUNTRY 2020
SUMMER RUNNING SCHEDULE A
(Varsity Runners)
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MON. |
TUE
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WED. |
THUR. |
FRI. |
SAT. |
TOTAL |
REST |
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Fun Run
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Fun Run |
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1 |
June 21-June 27 |
50 |
30 |
40 |
30-E |
45 |
30-E |
Rest |
225 |
1 |
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2 |
June 28 - July 4 |
55 |
35 |
45 |
30-E |
45 |
T-30 |
Rest |
240 |
1 |
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3 |
July 5 - July 11 |
60 |
P-35 |
HS Track |
30-E |
HS Track |
35-E |
Rest |
240 |
1 |
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4 |
July 12 – July 18 |
65 |
T-35 |
DR Hill |
35-E |
HS Track |
T-40 |
WISSAHICKON HIGH SCHOOL CROSS COUNTRY 2020 SUMMER RUNNING SCHEDULE B ( Junior Varsity Runners) WEEK OF SUN. MON. TUE WED. THUR. FRI. SAT. TOTAL REST Fun Run Fun Run 1 June 21-June 27 40 25 40 Rest 40 30-E Rest 175 2 2 June 28- July 4 45 25 40 Rest 40 30-E Rest 180 2 3 July 5- July 11 50 P-30 HS Track Rest HS Track 30-E Rest 190 2 4 July 12 – July 18 50 T-30 DR- Hill Rest HS Track T-40 Rest 200 2 5 July 19- July 25 50 P-30 WISSAHICKON HIGH SCHOOL CROSS COUNTRY 2020 SUMMER RUNNING SCHEDULE C ( Freshmen and Beginning Runners) WEEK # 1 -20 minutes 3X per week 60 Min. June 21- June 27 WEEK # 2 - 20 minutes 3X per week 60 Min. June 28- July 4 WEEK # 3 - 20 minutes 3X per week 25 minutes 1X per week 85 Min. July 5 - July 11 WEEK # 4 - 20 minutes 3X per week 25 minutes 1X per week 85 Min. July 12- July 18 WEEK # 5 - 25 minutes 3X per week 30 minutes 1X per week 105 Min. July 19- July 25 WEEK # 6 - 25 minutes 3X per week 35 minutes 1X per week 110 Min. July 26- August 1 WEEK # 7 - 30 minutes 3X per week 40 minutes 1X per week 130 Min. August 2- August 8 WEEK # 8 - 30 minutes 4X per week 45 minutes 1X per week 165 Min. August 9 - August 15 800 Min. |