West Pine Middle's XC Summer 2025 Training page

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!

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):

• What it is: Just what it sounds like – a run that feels easy! You should be able to chat and even laugh while you're running.
• How it feels: You should be able to control your breathing and stay comfortable. If you need to slow down, that's totally fine! 
• Your Goal: Try to run 1 mile without stopping. Then gradually work your way up to 1.5, 2, 2.5, and eventually 3 miles.
• Need a Walk Break? If you need to walk 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. See the calendar below for mileage goals.

Cross-Training (2-3 days a week):

• What it is: Any activity that gets you moving that isn't running!
• Ideas: Riding your bike, swimming (in a pool, lake, or ocean), playing other sports you love (basketball, soccer, football, volleyball), hiking, or even 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 is Key! You must drink water! Start now and make it a habit.

• 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. So, if you weigh 85 pounds, drink 85 ounces of water!
• Sports Drinks: Drinks like Gatorade or Powerade are okay, but they often have a lot of sugar. If you drink them, try mixing them 50:50 with water.

Fuel Your Body: Nutrition Tips

Eating well is super important for runners!

• Healthy Balance: Focus on a good mix of protein and carbohydrates, plus lots of fresh fruits and vegetables.
• Before Your Run: Have a light breakfast (like oatmeal or toast) and wait about 45 minutes before you start running.
• After Your Run: Within 30 minutes of finishing your run, eat a larger meal. This is the best time to refuel your muscles!
• During the School Year: Once school starts, bring two extra non-dairy snacks for before and after practices. Good options include granola bars, apples, bananas, trail mix, peanut butter sandwiches, or bagels.

June/July 2025

August 2025