West Pine Middle's XC Summer 2026 Training page

https://docs.google.com/document/d/1UY76W8HMISFoTKk4IK3XlRR_u_XONrHd/edit?usp=sharing&ouid=110738746118386021856&rtpof=true&sd=true
West Pine Middle Cross Country: Summer Training & Hydration Plan

Hey Future Cross Country Athletes and Parents! 

Get ready to build your endurance and have some fun this summer! This optional plan is designed to help you get in shape for the cross country season. Remember, the goal is to feel good and strong when school starts. 

Why Train This Summer?

• Be Ready for the Season: Building your fitness now means you'll be stronger and more confident when practices begin.

• Prevent Injuries: Gradually increasing your running helps your body get used to the demands of cross country.

• Have Fun: Staying active in the summer is a great way to enjoy the outdoors and feel your best!

Your Summer Running Schedule – The Basics!

Our goal is to run about 3 days a week, with two "Easy Runs" and one "Long Run". You can pick which days work best for you, but the calendar below gives you a template to follow. 

When to Run: It's best to run in the morning before 9 AM to avoid the heat and humidity. Mornings are usually cooler! If mornings don't work, aim for the late evening as the sun sets.

Easy Runs (2 days a week): A run that feels easy where you can chat and laugh. You should be able to control your breathing. If you need a walk break to reach your mileage goal, walk for only 1–2 minutes, then start running again.

Long Run (1 day a week): This is your longest run of the week, helping to build your endurance.

Cross-Training (2-3 days a week): Riding your bike, swimming, playing other sports (basketball, soccer, etc.), hiking, or walking your dog(s).

Rest Day (1 day a week): Crucial for your body to recover and get stronger! Make sure to take at least one full rest day.

Other Important Exercises: These exercises will help you become a stronger and more balanced runner!

• Strides: These are short, faster runs of about 100 yards where you run at your goal race pace, then back to your easy pace.

• Core and Hip: These strengthen your core and hips, which are super important for running form and preventing injuries.

• Core Workout Examples: Planks, crunches, etc. Make sure to work your upper abs, lower abs, and obliques.

• Hip Exercise Examples: Fire Hydrants, Donkey Kicks, Glute Bridges, 90/90 Stretch, and Lunging Hip Flexor Stretch.

Hydration & Fuel is Key! 

• How much? Middle school cross country runners should drink 80-120 ounces of water every day.

• Easy Rule: Aim to drink an ounce of water for every pound you weigh (e.g., 85 lbs. = 85 ounces).

• Sports Drinks: Drinks like Gatorade or Powerade are okay but try mixing them 50:50 with water to cut down on sugar. 

• Before Your Run: Have a light breakfast (like oatmeal or toast) and wait about 45 minutes before running. 

• After Your Run: Eat a larger meal within 30 minutes of finishing to refuel your muscles!

Note for the School Year: Once school starts on August 26th, remember to pack two extra non-dairy snacks for before and after our upcoming team practices! Good choices include granola bars, fruit, trail mix, or peanut butter sandwiches.

June/July 2026

August 2026