Cross country is one of the top five high school sports, with over 560,000 high school boys and girls participating in the fall of 2018. Most states run 3 miles or 5k. In the 1970s, it was not that way. High school girls took off with cross country in 1975-77, and they have grown at 4-7 percent a year for many years. When I ran in Saint Louis in 1972, cross country was 1.7 to 2.2 miles. When I moved to California, cross country was 2.8 to 5k. Cross country is one of those sports where you get from it more than you put in. The sense of team, the sense of hard earned respect and friendship, the sense of accomplishment, all important life lessons will follow you during the rest of my life. You will call upon those lessons, in time of stress, times of happiness, times of sorrow and times of challenge.
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Monday, June 25, 2018, warm up, 35-45 minute run, cooldown
This is a summer long mileage program. Show it to your coach, follow it, and we will have you in shape for the first week of September, 11 weeks from now. During the fall, we will provide you 11 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!
Week 1, First week of cross country summer training
Monday-warm up, easy 35-40 minutes, cooldown
Tuesday-warm up, light fartlek, 40 minutes, 10 minute steady, 10 x 1 minute hard, 1 minute easy, 10 minutes steady, cooldown
Wednesday-warm up-easy 35-40 minutes, cooldown
Thursday-warm up, 15 minutes steady, 10-15 minute hilly run, 15 minutes steady, cooldown
Friday-warm up, easy 35-40 minutes, cooldown
Saturday-30 minute walk, 30 minute swim, 30 minute bike ride, just move for 30 minutes
Sunday-warm up, 40-45 minutes, running on trail, cool down