Summer 2004 Conditioning Information

DEEP RUN CROSS COUNTRY: SUMMER TRAINING

The first “official” day of cross country is not until August 9. The first meet doesn’t come for five weeks after that, and the district meet is nearly half a year away. This being said, your mission starts on June 14 to ready yourself for one of the toughest events in high school athletics.

The summer makes a runner. It is a perfect time to focus on aerobic strength, muscular endurance, and upper body strength. The summer is crucial for establishing a fitness base that provides a foundation in which you can build on in the fall. Those who follow everything on this schedule this summer will be rewarded with huge PR’s and more success in running than you have ever known.

The summer is also filled with distractions. Vacations, jobs, and numerous other things can sway you away from training. You must think about what you want to achieve this fall. Set goals and remind yourself and your teammates of them often to keep yourself “lacing them up” every day.

The  training program is for each of you to follow individually, though I strongly suggest meeting to train together. Comraderie and company make the miles go by much easier. I suggest you plan to meet :

I know 8:00 is early, but it is still cool in the morning and you get your runs over with so you can go on with the rest of your day.

There are 2 running schedules and a strength schedule. One running schedule for athletes that have been running (ie people who did Outdoor track or Soccer) and a second for those who are starting from scratch. Follow the one that you feel is most appropriate for you.

There is no reason Deep Run can’t become a distance powerhouse that will be highly regarded in Cross Country, Indoor and Outdoor track year after year. The building process has already begun, but with each season it must start anew. It starts with a decision made by you as individuals and as a unit that you are committed to striving for a spot in the Central Region Varsity race and beyond. Your coaches are committed to this goal and are willing to do everything within our power to helping you succeed you goals.

Coaches Kipley, Borja, Stockdreher