WILLIS CC TRAINING PROGRAM 2016

No one can be truly successful without preparing properly. The summer training stage is an important factor in your success for next Fall. It allows for you to gain the strength and aerobic base needed to compete well in our District. It is like the foundation of a building. The better the foundation, the higher the building can be built. If you will run over the summer you can develop a good “foundation” upon which we can build up to your highest potential!!! Remember, Cross Country is a team sport and our success as a team is dependent on each of you putting in your miles over the summer. Run easy at least 5 days a week. When you run on your own, make sure you are including stretching and strengthening exercises. Try to make sure you get your run in at a cooler time of the day. Keep a training notebook. It is very important that you keep track of your mileage each day. Boys should shoot for 500 miles over the summer. Girls should get in 400 miles. This helps keep you motivated and focused on our goals. Try to challenge yourself once a week with a faster paced run. Luke’s Locker offers a fun and cheap ($1) 5k the 2nd and 4th Saturday of each month at Barbara Bush Elementary in The Woodlands.

The High School Races are 5k(3.1miles) in length. By the end of the summer running (Aug.7) each runner should be able to run 3-5 miles without stopping. Varsity caliber Girls should be able to complete a timed mile in 6:30 or better; Varsity caliber Boys should be able to complete a timed mile in 5:30 or better. Each week should see a slight increase in mileage. Be progressive and don’t run too much too soon! We want you healthy when we get to August!

Make sure you have a good pair of running shoes. Academy, The Nike Outlet Store, Lukes Locker in The Woodlands are all good places to find a running shoe. Luke’s will give a 10% Team discount and they really know how to fit runners.

** Starting Monday, June 6 we will meet at 7:00am at Candy Cane Park in Conroe.

**June 27 we will meet at JC Penney at 7:00 am M-F.

**SUMMER CC CAMP: August 3-5 at YellowRose Cabins in Goodrich, TX. We will be running mostly in the Lake Livingston State Park.

Have a fun, safe, and productive summer!!

Coach Fossmo(936) 447-0556

“Do you not know that all run in the race but only one receives the prize? Run in such a way that you can obtain it!!” - 1 Corinthians 9:24