XC Preseason Workouts

Dear Cross Country Runners,

High School- from now on you need to be running 6 out of 7 days. In this base building phase of our program you should be running 30-40min at a steady, easy pace- a pace where you could chat with a friend while running.  Make 1 day out of the 6 days a little longer (45-50 min) .  Try to run mostly on rolling terrain with dirt or grass footing. Stretch after running.

Jr. High- try to run 6 out of 7 days for about 20 minutes each day….make 1 of the days a little longer(25-30 min).  Try to run mostly on rolling terrain with dirt or grass footing.  Stretch all your muscles after your run.  If you ran a lot in LaCrosse that could count as your run.

We will meet on Friday, Aug. 13 at the Jr. High tennis courts at 7 am for the first official practice.   Go Knights!

Coach Allison Ryan

Dear Cross Country Runners,

High School- from now on you need to be running 6 out of 7 days. In this base building phase of our program you should be running 30-40min at a steady, easy pace- a pace where you could chat with a friend while running.  Make 1 day out of the 6 days a little longer (45-50 min) .  Try to run mostly on rolling terrain with dirt or grass footing. Stretch after running.

Jr. High- try to run 6 out of 7 days for about 20 minutes each day….make 1 of the days a little longer(25-30 min).  Try to run mostly on rolling terrain with dirt or grass footing.  Stretch all your muscles after your run.  If you ran a lot in LaCrosse that could count as your run.

We will meet on Friday, Aug. 13 at the Jr. High tennis courts at 7 am for the first official practice.   Go Knights!

Coach Allison Ryan