“Autumn leaves no doubt to how the summer was spent”
The key to team success in Cross Country is summer running. The main goal in the summer is to safely accumulate as much mileage as possible in order to increase our aerobic fitness. This will have us ready for the fall season. Summer is by far the easiest and best time to transition into Cross Country. We must be dedicated in the summer to give ourselves an opportunity to be successful in the season. Our teams are highly regarded in the state with a history of success. That success was built off of heavy summer running.
Summer Training Schedule
Starting May 30th we will meet at the MHS track @7:30AM-10:00AM on Mondays, Wednesdays, & Fridays. Most days a coach will attend. They are not mandatory by rule, but are highly recommended. If a coach is not there an upperclassman team leader will be. The week of July 1st-7th is considered dead week by GHSA. Coaches are not allowed to meet with students that week
Team Goals for Summer
Consistency is the key to being successful in running.
- Returning runners: Follow your plan
- Runners will be held accountable for running this plan up to and including not being allowed to return to the team in fall to run.
- New runners: See attached new runner schedules and follow for 6 weeks. We will access after 6 weeks. We want to work up to 6 days of running a week.
- In-season injuries most often occur for runners because of inconsistency in summer training with a person’s mileage jumping up and down from taking extra days or weeks off at the time. School starts and the runner is running daily and gets hurt usually with “Shin Splints”.
- Run with teammates. It will make the team better if we are all working together. Make a date to run with a teammate on the days we are not together for summer workouts.
- Veterans: One long run each week is required: It needs to be about 25%-30% of the week’s total mileage.
- Outwork our competition. The hardest working teams tend to be the better teams year in and year out. We should be the hardest working team if we plan on standing on the top of the podium.
- Attend Summer Workouts. If you are in town, we need you at summer workouts. Need 7 sessions to qualify for Overnight trip.
- Be accountable. Log your miles on runningahead.com or turn in a weekly log sheet into Coach Coleman by Mondays each week. Be honest on the running log about your running and cross training.
- Stay in touch: Contact Coach Coleman. I can’t help you be successful if I do not know what you are running. Call or email as needed. I am here to help you achieve your goals.