Summer Cross Country Running/Training

Summer training will start on Monday June 13th and continue (Monday-Friday) until the start of practice.  Fridays will be FUN days!  Practice will start at 8:30 AM at Tosa East unless we have night running.  Please check the TEXC website for more info and updates to the summer running schedule.  We will meet as a group for a few 5K’s around town this summer, more info later.

Make sure you buy new shoes to start your summer training!  Wearing old worn out shoes will set you up for injury.  If shoes are more than 3 months old, you need new ones, even if they look fine.  Buy a running watch if you do not have one.
Please take advantage of the summer running program.  One team goal is to qualify for the state meet and the team needs dedicated runners to accomplish it.  Even if you are not a varsity runner, you can help the team achieve this goal.  By training this summer, you will have a much more positive experience, get more out of the season, set personal records (PR’s), have more personal satisfaction, AND have FUN learning and competing in an activity that you can do your whole life.

The biggest problem I see with most girl’s summer training is not consistently training throughout the summer.   Running a couple of days a week will not adequately get you ready for the season.  Taking more than 2 days off per week will greatly hamper your improvement and preparation for the season.  Make plans to work out even when on vacation, if you have a job, or summer school.  The hard work you put in this summer will pay dividends the entire season.
As you get in better shape the pace at which you run will decrease (get faster), running too slow will not help you nearly as much as running at the right pace.  Try to run with other girls on the team or mom, dad, sister, brother, etc.  It is easier to run with someone then to try and do your runs by yourself.  Cross Training (biking, swimming, basketball, soccer, etc.) is encouraged as supplemental training and for an easy day over the summer, but should not consistently take the place of training runs.

Familiarize yourself with strength training for distance runners at the following website:  
Strength training is an important part of distance running, will greatly enhance your training, and help keep you injury free.
Runs should include varying terrain, hills, flat, etc…. and as much as possible should be on

Mileage Targets
1st year of XC or 9th Grade
20-25 miles/week (20- 40 min of running 5-6 days a week)

2nd Year or 10th Grade
25-30 miles/week (25-45+ min of running 5-6 day a week)

3rd Year or 11th Grade
30-35 miles/week (25-55+ min of running 5-6 days a week)

4th Year or 12th Grade
30-40+ miles/week (30- 60+ min of running 6 days a week)

Ease into your summer training!  The minimum amount you should run is 20 min.  If you are new to running, start with 20-25 min of running 4-5 days per week for a couple weeks and then add time to each run and/or add another day of running.   By August you should be able to run 30-35 min (3-4+ miles) 5-6 days a week.

Older girls should also start with a lower amount of mileage and add gradually a little bit each week.  This is why it is important to start running early in the summer so you may ease into your training.  Trying to “get in shape” a week or two before the season will only set you up for injury and burn out.  Older girls should be at the mileage targets listed above by August.  If you have any individual questions about your training send me an email:

You can approximate mileage if you run for time.  8 min pace- 32 min = 4 miles, 9 min pace-22:30 = 2.5 miles, do the best you can with the time and distance.
Runners should try to include one run during the week that is 1.5 times longer than the amount of any another run.  Experienced runner 6-10 miles, others 4 ½ -8 miles.
Pace should also vary; alternate easy day pace with a hard day pace, and add some tempo, fartlek and hill workouts.

All mileage this summer needs to be recorded at the running2win website.  Register for this at  Team # T-50482125105-22
(User names should be your last name and first initial ex. GovanL)
Summer Habits of the Highly Effective XC Runner

Get a good pair (or two) of running shoes.

  • Shoes will only last about 3 months (300 – 500 miles).  Shin or knee pains can be a sign that shoes are near the end of their life.
  • Don’t wear your running shoes for anything but running to ensure a longer life.
  • If you would like to get spikes (encouraged) see a coach or older runner for guidance.

Get others to run with you.

  • Get your teammates out to run with you.  You need each other.
  • Recruit your friends, neighbors, siblings, etc. to run with you.

Learn about your sport, become a student of the game.

  • Magazines and Websites: Running Times, Runner’s World, Track and Field News

Take a supplement; runners need extra iron (especially girls), zinc, calcium, protein, etc. to keep your body healthy.

Eat Right and Enough.   

  • Avoid processed foods, fast food, fatty foods, caffeine, etc.
  • Learn to love: vegetables, fruits, good carbs, peanut butter, etc.
  • Eat enough to fuel your body, you are burning a lot of calories, you need to eat more than you normally do when training!
  • Eat healthy snacks, foods right after a work-out: Chocolate milk, fruits, nuts, cheese, sports replacement drinks…

Get plenty of healthy sleep.

  • During sleep, your body recovers, repairs, and grows.

Do drills (properly) a couple times a week and stretch every day after you run.

  • Helps prevent injuries and improves your running form.

Get your summer mileage in!  The best way to get better at running is to run

  • The more you run, the more your teammates run, the more consistent you run, the better your season will be!
  • Find places to run when you are out of town.
  • Run before and/or after work
  • No more than two days off in a row

Cross Country Vocabulary

  1. Core Work – exercises that focus development of strength and stamina for the muscle groups within and connected to the torso.
  2. Dynamic Stretching – drills and leg swings designed to warm muscles and improve range of motion, see a coach or veteran for examples
  3. Easy Run – running at a 60 – 70% effort, you should be able to talk while you run
  4. Fartlek – Swedish for “speed play”, a run in which you switch between a hard pace (70 – 90% effort or “on”) for a given time period and an easy pace (60 – 70% effort or “off”) for a given time period.
  5. Hill Repeats – a hard effort up a hill with a jog down recovery, Coach says, “Hills are our friends!”
  6. Static Stretching – traditional stretches like touching your toes, butterfly, calf stretches.  Should be done after each run and held for 10 to 20 seconds each.
  7. Strides – a short sprint (about 60 – 100 yards) done after a run to help stretch our muscles and to help your body develop the capability to run at a faster pace.  Should be relaxed, but at a pace you could not maintain more than 30 – 45 seconds.
  8. Tempo Run – a sustained run at 70 – 80% effort, you should be able to hold this pace for 2 to 6 miles depending on your fitness.  It should be tough to talk, but slow enough to know you could go faster if you had to.
  9. Bands- Resistance activities done with a band, set routine will be introduced later and done daily.