Training Programs

Training Philosophy

Our training programs are designed to develop well-rounded athletes who excel in both physical performance and mental toughness. We emphasize:

  • •Progressive Development: Building endurance and speed gradually
  • •Injury Prevention: Proper warm-up, cool-down, and recovery
  • •Individual Growth: Customized plans for different skill levels
  • •Team Unity: Group workouts that build camaraderie

Weekly Training Structure

Cross Country Season (Fall)

Monday: Easy run + core strength Tuesday: Interval training (track work) Wednesday: Tempo run + form drills Thursday: Easy run + hill work Friday: Light jog or rest Saturday: Long run Sunday: Rest or active recovery

Track Season (Spring)

Monday: Speed development + plyometrics Tuesday: Event-specific training Wednesday: Endurance work + strength Thursday: Technique drills + speed work Friday: Light practice or rest Saturday: Competition or time trials Sunday: Rest

Training Tips

  1. •Consistency is Key: Regular attendance builds fitness and team cohesion
  2. •Listen to Your Body: Communicate any pain or discomfort to coaches
  3. •Nutrition Matters: Eat well and stay hydrated
  4. •Rest & Recovery: Sleep is crucial for performance
  5. •Set Goals: Work with coaches to establish personal targets

Safety Guidelines

  • •Always warm up before intense workouts
  • •Stay hydrated, especially in hot weather
  • •Wear appropriate footwear and clothing
  • •Report injuries immediately to coaches
  • •Follow all course and facility rules

Training Zones

We use heart rate and perceived effort to guide training intensity:

  • •Zone 1 (Easy): Conversational pace, recovery runs
  • •Zone 2 (Moderate): Steady pace, base building
  • •Zone 3 (Tempo): Comfortably hard, race pace training
  • •Zone 4 (Threshold): Hard effort, lactate threshold work
  • •Zone 5 (Max): All-out sprints, short intervals

Questions?

Contact Coach Johnson or Coach Smith for personalized training advice.