• Cross Country Training for Summer


    Easy-Hard-Easy Pattern:

    Don’t run long or hard two days in a row.  Every difficult day requires an easy day after.


    Build Gradually:

    Start with jogging ¾-1 mile and work up gradually.  You will start feeling better while running after about 2-3 weeks.  When you do, still increase the time you run gradually.  By the time practices start in the fall you should be able to run about an hour without much difficulty.


    Starting out you should run 3-4 days a week, work up to 5-6 runs a week.  All the running you do over the summer should be at “talking” pace.  In other words, if you are having a difficult time carrying on a conversation with your friend, you are running too fast. 


    Get good shoes:

    Quality running shoes will save yourself the grief of shinsplints and sore joints.  I know good shoes may cost a bit, but they will pay you back ten-fold in how you feel.


    Run with friends:

    Get a running partner and train together.  Running is more fun when done with friends.   Additionally, there is safety in numbers.  (Monday and Thursday evenings!)


    Avoid the heat:

    If possible run in the morning or in the evening when the temperatures are not as blazing.  Drink plenty of fluids during the day.  It is difficult to run when you are dehydrated.



    Get Your Paperwork in!


    Get your physical and paperwork in to the office!



    Group training sessions


    Mondays and Thursdays

    6:00 at the High School Track


    Weight room will be open in the evenings M-F  6:00-8:00 during the summer.

    First day of practice is the 25th of August.

    Summer Training Tee-Shirts

    Those who attend group summer workouts on Monday and Thursday evenings will be eligible to receive a coveted Wahluke Cross Country Summer Training tee shirt.  You must attend no less than nine of the scheduled evenings in the months of June and July (and of course turn out). 

    100 mile challenge.  For those who build up to the point of running every day by the end of July, a challenge extended to you is running no less than 100 miles between Aug 1 and the first day of practice, Aug 22.  Those who accomplish this will eligible to have their feat printed on their summer training tee shirt.

Last Modified on August 7, 2014