2025 Summer Training
Summer training is one of the most vital parts of a successful cross country season. That is why one coach I respect says the most important words in cross country are June, July, and August. While summer training isn’t mandatory, year after year the students with the highest probability of staying healthy during race season and running their best times are those who train consistently during the summer. For this reason, I highly encourage you to run as consistently as possible this summer.
Summer Shirts
To offer an incentive with this, new runners who make it to at least 10 team conditioning days during the summer and returning runners who make it to at least 15 days will receive a free summer training t-shirt.
Contact Days
The state restricts coaches to 20 summer contact days with runners where running takes place. To avoid getting in trouble, summer training with coaches will run the weeks of 6/16, 7/7, 7/14, 7/21, and 7/28 from Monday to Friday, with Wednesdays being fun days with no organized running but activities like a slip n’ slide or color war.
Strength/Mobility Screenings
Strength/Mobility Screening: Another key to reducing injury risk is developing strength and mobility in key areas of the body. To help determine areas where runners need improvement and craft targeted plans for work in these areas, each runner will be given a series of screening tests, ideally to be completed before we start running. The screening takes approximately one hour. Athletes can sign up online for one of the slots below (max four runners per slot) in the coming weeks. If none of these times work, athletes will need to find a time once regular contact days begin on 6/16.
6/2: 6pm – 7pm or 7pm – 8pm
6/3: 6pm – 7pm or 7pm – 8pm
6/4: 6pm – 7pm or 7pm – 8pm
6/9: 7am – 8am or 8am – 9am
6/10: 7am – 8am or 8am – 9am
6/11: 7am – 8am or 8am – 9am
6/12: 7am – 8am or 8am – 9am
6/13: 7am – 8am or 8am – 9am
6/2: 6pm – 7pm or 7pm – 8pm
6/3: 6pm – 7pm or 7pm – 8pm
6/4: 6pm – 7pm or 7pm – 8pm
6/9: 7am – 8am or 8am – 9am
6/10: 7am – 8am or 8am – 9am
6/11: 7am – 8am or 8am – 9am
6/12: 7am – 8am or 8am – 9am
6/13: 7am – 8am or 8am – 9am
Training Groups
Runners will be split into groups for summer based on experience and recent running history:
These groups are not necessarily who someone will run with every day or the pace they will run at. It simply determines the volume and progression of their work from week to week. The pace range of runs will be assigned individually, and the duration of runs and workouts will progress week to week by levels. The workouts for each group, assignments by level, and appropriate pace ranges can all be found here.
- Green: Zero years of training or multiple years of training with little recent running.
- Blue: One year of training with recent consistent running.
- Gold: Two or more years of training with recent consistent running.
These groups are not necessarily who someone will run with every day or the pace they will run at. It simply determines the volume and progression of their work from week to week. The pace range of runs will be assigned individually, and the duration of runs and workouts will progress week to week by levels. The workouts for each group, assignments by level, and appropriate pace ranges can all be found here.
Training Schedule
A typical week of training in the summer will look like the chart below. Each session will begin with a dynamic warmup and end with post-run strength and mobility work. Unless otherwise specified, workouts will be at 7am. The locations of workouts will vary but include school, our course at the seminary picnic grounds, St. Rose of Lima Church in Silver Lake, and local parks and trails. A full calendar of the dates, times, and locations, can be accessed here.
Everyone |
Blue/Gold |
|
Monday |
Neural Day (School) |
|
Tuesday |
Aerobic Workout (Course) |
Strength Training (School) |
Wednesday |
Fun Day (School) |
Recovery Run (On Own) |
Thursday |
Easy Run w/ Hill Sprints (PYF Field) |
|
Friday |
Long Run (St. Rose of Lima) |
|
Saturday |
Active Recovery (On Own) |
Recovery Run (On Own) |
Sunday |
Rest |
Other Sports/Activities
Many of you are involved in other school and non-school sports that are active during the summer. That's awesome and fine, but it is important that you communicate with coaches what days those practices and competitions are so that we can adjust the above schedule as necessary to keep you free from injury and overtraining.
Training Logs
Each runner will also be asked to maintain a training log. This will help coaches identify areas of concern if training issues arise and to adapt training as necessary for each individual runner. These logs will include information about training done, sleep, nutrition, attitude, etc. Any runner who consistently maintains their log during the summer will be entered into a drawing for a pair of racing spikes.
Team Camps
This year we will also be hosting team camps for boys (7/14-16 Lawrence, KS) and girls (7/17-19 Naperville, IL). Cost for either is $180. Space is limited to eight athletes for each on a first-come basis.
Communication
Our runners have a group chat where they communicate with each other. However, I will communicate with athletes primarily through Google Classroom. The rest of our team website also has lots of great info, and you are welcome to follow our team on Facebook and Instagram.
Necessary Items
Athletes will need the following items for summer training:
- Water: Water fountains may not be accessible at all training locations. A water jug will be available at all coach-supervised sessions (without cups), but this may not be true at the rest. A reusable water bottle will be a great companion this summer. I recommend 32 oz for each practice.
- Watch: most of our workouts will involve timed runs and/or pacing. While phones typically have a stopwatch feature, running while holding a phone is not ideal, as it can impact your running mechanics. Over time these subtle imbalances can cause you problems in your hip, leg, and shoulder muscles. A wristwatch tends to be much better. And while there are expensive smart/GPS watch options, a simpler one with a stopwatch function (bonus points if it has lap split memory) is far cheaper and perfectly fine for our training. You can read more here.
- Running Shoes: Good footwear is vital to injury prevention. This means a training shoe that matches your running mechanics and doesn’t just look cool. Running in shoes that—due to style or construction—don’t give you the support you need will lead to foot, shin, and knee pain that can ultimately become a serious injury. Your shoes from last year or track probably need to be retired. You can read more here.
- Appropriate Clothing: From chafing to blisters to overheating, the wrong clothing makes running miserable. Moisture-wicking synthetic materials low in cotton tend to perform much better against the sweat your body generates. Look for socks and shorts specifically designed for running. Compression shorts and sports bras often lead to much more comfort than other undergarment alternatives. For summer running, lighter colors are your friend. Not only do they absorb less heat in the day, but they are also easier for drivers to see on the road.
- Beach Towel/Blanket: Much of our strength and mobility work will be ground-based. While this can certainly be done in soft grass, some might not prefer this. We do have tumbling mats that will be available at most coach-supervised sessions, but especially for unsupervised sessions, a towel might be a good idea.
Tips for Success
To have a successful time as a runner this summer, the following suggestions are strongly recommended.
- Complete the Questionnaire: This helps give coaches an idea of your fitness level and recent experience as we determine paces and volume levels. You can access the form here.
- Get Adequate Sleep: Summer can often mean later nights out with friends or doing other activities. While it’s important to enjoy the time off school, your body still needs just as much opportunity to recharge, perhaps more in some cases. The number one thing you can do to avoid injury and perform at your best is to get adequate sleep. For most teenage athletes that’s 8-10 hours. If you’re waking up at 6 AM for practice, that means being in bed no later than 10 PM. If opportunity presents itself, naps are also a great way to allow your body to recover.
- Eat Something Before and After Running: with summer practices being in the morning, it is vital that your body has fuel to run on. Dinner from the night before won’t cut it. Try to eat something 30-60 minutes before running. A small snack might be better than a full breakfast, especially the closer it is to practice. Aim for something with mostly simple carbohydrates, and try to avoid foods that are spicy or high in fiber or fat, as these are likely to upset your stomach during a run. Good options that work for many people are bananas, graham crackers, animal crackers, pretzels, and fruit snacks. After a run, try to eat something within 30-60 minutes. Look for something with carbohydrates that also includes some protein. Your body needs the carbs to replenish energy stores and the protein to repair and build muscle. This might be the time for a fuller breakfast.
- Get Your Iron Levels Checked: One of the most common health issues that arises in runners–especially girls–is low iron. This will zap your performance but can lead to more serious concerns if left unaddressed. Raising low iron levels can take weeks, and so the best window to get accurate measurements and leave time for action is at the start of summer before training begins. You can learn more about this here.
- Look for Consistency, Not Heroics: Following a consistent training program with easy days and the occasional harder ones will bear more fruit than trying to be a hero every day. It’s way too easy to fall into the pitfall of progressing to too many miles at too fast of paces before earning the right to go there.
Key Dates
6/16 First Day of Summer Conditioning
6/22-7/6 Schoolwide Dead Weeks: No contact with coaches or training on school property. Athletes may run together elsewhere.
8/4-10 Fall Sports Dead Week: No running with coaches, but athletes may still run together elsewhere.
8/1-3 Seminary Picnic: All athletes are expected to work one shift at the soda stand
TBD Fall Sports Parent Meeting
8/11 First Official Practice (sports physicals, pre-participation documentation, and handbook agreements due)
6/22-7/6 Schoolwide Dead Weeks: No contact with coaches or training on school property. Athletes may run together elsewhere.
8/4-10 Fall Sports Dead Week: No running with coaches, but athletes may still run together elsewhere.
8/1-3 Seminary Picnic: All athletes are expected to work one shift at the soda stand
TBD Fall Sports Parent Meeting
8/11 First Official Practice (sports physicals, pre-participation documentation, and handbook agreements due)