by Larry EderThe U 20 Nationals and New Balance Outdoors were held last weekend. Still not sure why they are not combined, but that is another story. Now that high school season, for 99.9 percent of the 1.4 million who run track and cross country is over, it is time to speak about cross country. The 24 week cross country program, sponsored by HOKA ONE ONE Postal Nationals, a turn key, innovative program where you put together a five person team and race over 2miles or 3200m, from August 15 to December 15. This should be part of all 16,000 high school cross country programs in North America.
Colby Alexander, 2018 Martinez Classic, photo by Kevin Morris
Monday, June 18, 2018-warm up, 35-40 minutes, cool down
We have suggested that most of the high school distance runners in the country take a two week break. Well, this is the third week of the Recovery, and we run 4 days, keeping it mellow. For those who just ended, take two weeks off, just run 2-3 days a week. If you are getting ready for cross country, follow our program (make sure you run it by Coach, very important, we want to help your coaches, not hinder them). If you are a upper classman, you might want to, in July add three morning runs a week. And always remember, foot health is key. Consider two pairs of training shoes for summer mileage, and alternate the shoes. Vary terrain, from grass to trails to roads. Give yourself a few weeks to get your body use to summer heat, so run early or late.
If you have questions, send us notes at [email protected] and we will get back to you.
Week 3, Early Season, Recovery from Track
Monday-warm up, easy 35-40 minutes, cooldown
Tuesday-day off
Wednesday-warm up-easy 35-40 minutes, cooldown
Thursday-day off
Friday-warm up, easy 35-40 minutes, cooldown
Saturday-day off
Sunday-warm up, 40-45 minutes, running on trail, cool down
