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Cross Country Summer Workout

July 2 - July 7

|Recurring Event (See all)

An event every week that begins at 12:00am on Monday, repeating until July 27, 2018

Dear parents,

You are receiving this letter because your child has expressed interest in running XC this fall.  Before we get too far along in the summer I wanted to get some important information out to you about this upcoming season.  I have established a remind app for a way to communicate to you the parents and the runners.  To join this app text @rtxc to the number 81010. Our first official day of practice will be August 1st.  I will be taking orders for t-shirts on that day. We will meet at the school for this practice. Parents are welcome to join us for practices. Practice times will vary throughout the season so it is important that all join the remind app.  The biggest factor on practice times will be the weather and heat conditions.

The summer running program will begin June 25th. This is approximately 5 weeks before the start of our season. It is very important to get a good foundation of running in before the season starts. This will help prevent any injuries and allow us to perform at our best.

The summer workout:

Week 1: June 25th-30th:

3 miles or 30 minutes of running at easy pace.

When finished running do: 3 sets of 25 push-ups, 3 sets of 25 sit-ups(not crunches)

Week 2: July 2-7th:

3 days at 3 miles or 30 minutes of running at easy pace. 3 days of 4 miles or 40 minutes

When finished running do: 3 sets of 25 push-ups, 3 sets of 25 sit-ups(not crunches), 3 sets of 25 squats and 3 sets of 10 lunges on each leg.

Week 3: July 9-14th:

3 miles or 30 minutes of running at easy pace.

When finished running do: 3 sets of 25 push-ups, 3 sets of 25 sit-ups(not crunches), 3 sets of 25 squats and 3 sets of 10 lunges on each leg

Week 4: July 16-20th:

3 days at 3 miles or 30 minutes of running at easy pace. 2 days of 4 miles or 40 minutes

When finished running do: 3 sets of 25 push-ups, 3 sets of 25 sit-ups(not crunches), 3 sets of 25 squats and 3 sets of 10 lunges on each leg.

Week 5: July 23-27th:

5 days of 4 miles or 40 minutes

When finished running do: 3 sets of 25 push-ups, 3 sets of 25 sit-ups(not crunches), 3 sets of 25 squats and 3 sets of 10 lunges on each leg.

 

After the 5th week practice times will be sent out through the remind app.

 

Thanks,

Coach Robo

Details

Start:
July 2
End:
July 7
Event Category: