SAMPLE WORKOUTS

A typical week this season should consists to two harder days (workouts), 2 longer days, and then depending on race day, a pre and post race day (recovery, etc.)

An example week would be:

Monday - Distance
Tuesday - Workout
Wednesday - Recovery
Thursday - Pre-Meet
Friday - Race
Saturday - Distance
Sunday - OFF

As for the summer, try to get in 1-2 workout days a week and run 5-6 days a week. The base you establish this summer will reflect as soon as the season starts on August 21st. The better your base this summer, the better you will be in season. That simple.

Depending on your level a typical day should consist of a 2-6 mile run.

Vary your workouts. Get creative. Do fartleks/intervals, tempos/solid pace for certain time, etc:
~400/800/400/800
~2-4-2-4-2-4-2-4-2
~telephone poles: 2-rest2-3-rest3-4-rest4-5-rest5-4-rest4-3-rest3-2-rest2
~2-4-8-mile-8-4-2
~4 to 6 X 400
~4 to 6 X 800

**Please do not forget to do a proper stretch, warm-up & cooldown. These are essential to staying healthy and injury free.

Please post any questions or ideas about workouts that you have done or are questioning.

CROSS COUNTRY APPAREL

Please submit feedback by posting here.

What do you all want to do for gear this year?

We obviously have new uniforms, but do you want any outerwear? T-shirts? Long Sleeves? Track Jackets?

The cheaper route would be to go T-shirts or longsleeves, but we can get really nice XC track jackets for between $40 & $50. I am leaving it up to you all, but you know how I feel about looking like a team. We dress and look the same at home and away for every meet!

After we decide on what we are getting, and you are having some financial difficulty, please email me at ktaylor@norton.ma.us with concerns.

INTERESTED IN BEING A CAPTAIN FOR XC08?

If you would like to be a captain for this year, please express your interest via my email: ktaylor@norton.k12.ma.us .

I am looking for why you think you are a leader, how many years you have done cross country, and anything else you can bring to the team as a captain.

NHS GIRLS XC ROSTER 08

Kayla Bessette - Sophomore (CAPT)

Annie Ledbetter - Sophomore (CAPT)

Holly Mello - Sophomore

Audra Schlehuber - Sophomore

NHS BOYS XC ROSTER 08

Emerson Almeida - Senior
Mike Costa - Sophomore
Mike Gillis - Sophomore
Timothy Lewis - Junior
Chris McCready - Freshman
Gilbert O'Neil - Senior (CAPT)
Cam Parker - Senior (CAPT)
Ben Sargent - Senior
Daniel Sugar - Sophomore
Andrew Swiderski - Senior (CAPT)

Cross Country Training Log

Copy and paste this Training Logon a Word document & print for Summer and Fall! Keep track of your weekly workouts, runs, & totals! Something as simple as this can be a great tool for motivation.

Cross Country Training Log – Summer/Fall 2008

“There is one big thing—desire. And before it, when it is big, all is little.” – Willa Cather

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 1 TOTAL

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 2
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 2 TOTAL

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 3
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 3 TOTAL


“What do I get from running? Joy and pain, good health and injuries, exhilaration and despair, a feeling of accomplishment and waste. The sunrise and the sunset.”
– Amby Burfoot

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 4
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 4 TOTAL

“Now when I’m asked why I run, the answer comes quickly. I run because through running, I find answers to many other questions in my life.” – John Bingham

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 5
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 5 TOTAL

– Johnny Kelley
“Running gives me confidence” – Steve Prefontaine

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 6
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 6 TOTAL

“I love to run. This is just part of my life. It’s the way I live. You put in so much effort and the rewards are so little, you might as well enjoy it and make lots of friends.”

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 7
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 7 TOTAL

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 8
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 8 TOTAL

“Everything I see and feel is more extreme when I’m in training. If I’m happy, I’m happier. If I’m sad, I’m sadder. I once ran 31 miles and after that there was nothing in this world I thought I couldn’t do.” – Katherine Switzer

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 9
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 9 TOTAL

“It is the illusion that we can go no faster that holds us back.” – Kenny Moore

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 10
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WeeK 10 TOTAL

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 11
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WeeK 11 TOTAL

“Know yourself, so you may live that life peculiar to you, the one and only life you were born to live. Know yourself, that you may perfect your body and find your play.”
– George Sheehan

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 12
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 12 TOTAL