Team Training

It is important for everyone to participate in the Team Training activities. Hitting the weight room at 9am on Tuesdays and Thursdays will make a difference come this fall. Part of the team reads this blog; it's important for you to get on the phone and encourage a couple of others to attend.

Since, as I've pointed out, success in the fall is directly proportional to the number of times you get out the door in the summer, and it is much easier to get out the door when you are meeting others, you should make it a point to meet folks at a Captains' practice (AM or PM, so there are no good excuses for repeated no-shows).

Here is the training plan for next week:

Rookie
2 days of XC Camp! See you Tuesday and Thursday
2-3 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 5 or more minutes of running. The walking breaks should continue to decrease in frequency and duration and disappear in time for XC camp.

Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (5-6 miles)
1 day of hill running (include at least 6 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (3-4 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!

Intermediate
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-9 miles)
1 day of hill running (include at least 6 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (4-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!

Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (9-11 miles) - should be Saturday
1 day of hill running (include at least 10 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (5-7 miles) - Friday and either Sunday or Monday
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!