Summer Training


All Mini-Camps meet on West side of school by the raquetball courts (park in student parking lot off 41st Ave).

June Training Tips

  • Remember to easy back into running by running some shorter runs. Use the 10% rule (Increase your mileage by 10% each week)
  • Hydrate frequently throughout the day (It is Arizona, so it is warm outside.)
  • Run during the morning or evening when there are cooler temperatures
  • Record your mileage in your log for yourself, your coaches and the summer reward program
  • Get a quality pair of training shoes as your shoes are the only thing that protect you from the hard surface you run on (If you need advice on what kind of shoes would best suit you, ask a coach)

Summer Training Tips of July

  • Each week you should have a run that is approxmaitely 20% of your weekly mileage (a.k.a. Long Run)
  • Taking in fruits, especially bananas, will help your recovery during these warm summer months.
  • Find some different running surfaces such as grass, dirt, trails, roads, etc. Cross Country is competed on a variety of surfaces so learn to run on all.
  • While drinking water is important, after a run you need to replace electrolytes making Gatorade (or a version of electrolyte drink) a better choice. Also, it is a good idea to eat something afterwards too.
  • Set weekly goals for yourself such as mileage, runs, lengths of runs, time.

Summer Training Tips for August

  • Mentally stay in the groove as the season is right around the corner.
  • As the weather changes learn to adapt, and make the proper adjustments to your running schedule.
  • Make sure you are paying attention to the details. It is often the details that make the biggest difference (Core, push-ups, sit-ups, stretching before & after, etc.)
  • Begin to transition into a school sleeping routine. Sleep is a major factor in performance.
  • Complete your running logs with up to date information; they are part of the plan of success.