West Pine Middle Cross Country
Tips for Summer Training & Hydration
Summer Training:
Please run in the morning hours before 9am to beat the heat and humidity.
The goal is to run 3-4 days a week, you can choose which days you take off and still follow the plan. Start with working up to running 1 mile without stopping, then 1.5 and finally 2 miles. If you need to walk while you are working up to your mileage goal, only walk for 10-20 steps then start running again.
In the plan, there are a few other exercises recommended:
Striders: This is a run of around 100 yards where you run your goal pace, then walk to the start as recovery.
Core and Hip Exercises: Core Workouts should address your upper abs, lower abs and obliques. Examples are planks, crunches and the supine bicycle. Hip Exercises include:
Fire Hydrants, Donkey Kicks Glute Bridge, 90/90 Stretch, Lunging Hip Flexor Stretch
Patterned Breathing:
Breathing in a rhythmic pattern allows you to take in more oxygen and put less stress on your body. Each time your foot hits the ground, the force of the impact can cause stress to your body. To prevent muscular imbalances, alternate your exhales between your right and left foot. Rhythmic breathing allows you to put less pressure on your diaphragm and balance the stress of the impact between both sides of your body. Follow a 3:2 pattern that allows you to alternate which foot gets the impact as you exhale.
Inhale for three foot strikes and exhale for two. If you’re running at a faster pace, you can use a 2:1 pattern
Hydration:
Drink water! Start now. Each middle school Cross Country runner needs to drink 80-120oz. Of water per day. Basically, they need to drink the ounces of water to equal their weight in pounds. For example, if they weigh 85 pounds, they need to drink 85 ounces of WATER, not Gatorade, tea, soda, etc...WATER. Water coupled with a healthy, balanced diet is better than any store bought beverage.
Nutrition:
It is essential that runners follow a healthy diet with a good balance of protein and carbohydrates mixing in delicious fresh fruits and vegetables. This summer, before setting out on a run, have a light breakfast (oatmeal, toast, etc.) wait 45 min. before starting the run. Then within 30 minutes of finishing the run, follow with a larger meal. Post run nutrition within 30 minutes of finishing is most beneficial for refueling your muscles.
Once school starts please bring 2 extra snacks (non-dairy) for before training and after. Granola bar, apple, banana, trail mix, peanut butter sandwich or bagel, etc.
June/July 2024
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Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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23
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24
Run 1-2 Miles
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25
Core Workout
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26
Run 1-2 Miles
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27
Core and Hip Exercises
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28
Run 1-2 Miles
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29
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30
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1
Run 1-2 Miles
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2
Run 1-2 Miles
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3
Core Workout
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4
Run 1-2 Miles
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5
Rest
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6
Run 1-2 Miles
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7
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8
Core and Hip Exercises
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9
Run 1-2 Miles
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10
4 Striders
Core Workout
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11
Run 1-2 Miles
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12
Run 1-2 Miles
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13
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14
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15
Run 1-2 Miles
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16
4 Striders
Core Workout
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17
Run 1-2 Miles
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18
Core and Hip Exercises
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19
Run 1-2 Miles
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20
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21
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22
Run 1-2 Miles
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23
Core and Hip Exercises
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24
Run 1-2 Miles
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25
Run 1-2 Miles
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26
6 Striders
Core Workout
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27
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28
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29
Run 1-2 Miles
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30
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31
Run 1-2 Miles
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August 2024
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Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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1
Run 1-2 Miles
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4
6 Striders
Core Workout
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5
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5
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7
Run 1-2 Miles
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8
Core and Hip Exercises
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9
Run 1-2 Miles
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10
Core and Hip Exercises
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11
Run 1-2 Miles
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12
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13
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14
Run 1-2 Miles
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15
Run 1-2 Miles
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16
6 Striders
Core Workout
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17
Core and Hip Exercises
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18
Run 1-2 Miles
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19
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20
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21
Run 1-2 Miles
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22
Core and Hip Exercises
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23
Run 1-2 Miles
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24
6 Striders
Core Workout
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25
Run 1-2 Miles
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26
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27
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28
WELCOME BACK!
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29
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30
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31
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