Cross Country

Tryouts will be held the week of August 8, times TBD

Practices will start the week of August 15, times TBD

All athletes must be cleared through the athletic department.  Athletic Clearance MUST be completed by June 10, 2022. For more information, visit the Sage Creek Athletics Website (Click Here)

Time Standards: Girls Sub 25 minute 5K.  Boys Sub 22 minute 5K.

Sage Creek High School Summer XC Training

Build endurance, strength, and flexibility to prepare for the fall season

--Shoes--

Purchase new running shoes to start off the season

--Easy Runs--

The bulk of your weekly miles are run at an easy pace. This is a pace you can hold a conversation while running

--Hard Workouts--

There are 2 harder workouts per week. These workouts should be run at about your cross country race pace. They are run at an up tempo pace where you are working moderately hard (around 70% - 80% effort). These workouts include the following: Hill Repeats, Intervals, and Up Tempo Threshold Runs.

• Hill Repeats (Example: 6 - 10x Hill Repeats) - Find a hill about 200 - 400 meters long. Run up the hill, jog down and then repeat.
• Up Tempo Run (Example: 10 Min Up Tempo) - Run for 10 mins at your 5k current race pace for the time period stated.
• Minute Interval (Example: 4x3 Mins/3 Mins Rest) - Run 3 mins up tempo then jog easy for 3 mins. The minutes are at your 5k pace
• Pick Ups: Some workouts have you do sets of 100/200 meter pick ups during/after your run. Just stride out during or after your run for the number of sets I have listed. Work on good sprint form when doing these pick ups.

--Saturday (or Sunday) Long Runs--

Most Saturdays (or Sundays if it's easier for your schedule) incorporate a longer run into your training. Run at an easy pace

--Rest, Recovery, and Days Off--

Do not run everyday. Try to take at least 1 day off per week. Substitute runs with biking and swimming if you want to while building up your base

--Weight Room and Strength Conditioning--

• Lift weights 2-4 times per week.
• Lift about 3 sets of 10-15 repetitions that will build overall strength and muscle endurance.
• The key areas to work are biceps, triceps, shoulders, quadriceps, hamstrings, and calves.
• Spend 3 - 5 days per week focusing on core strength as well.
• Incorporate some basic drills 2 - 4 days per week, such as high knees, skipping, butt kicks, stairs, etc..., this is to help develop proper running technique, strength, and flexibility. You can so these after a light run.

Examples of Lifting Routines: 

Upper Body 1,  Upper Body 2,   Upper Body 3

Lower Body 1,  Lower Body 2,   Lower Body 3

Examples of Core Routines: 

Core 1  &  Core 2

Sample Warm Up and Drills:

Dynamic Warm Up/Drills Routine (before runs)

--Flexibility and Stretching--

Spend at least 30 minutes a day stretching

Static Stretching Routine (after runs)

--Training Logs--

Keep a training log of all your workouts over the summer

If you have any questions, please email Coach Jacobson