2026 Summer Training
Summer training is one of the most vital parts of a successful cross country season. That is why one respected coach says the most important words in cross country are June, July, and August. While summer training isn’t mandatory, year after year the athletes 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, we highly encourage athletes to run as consistently as possible this summer.
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 6/8, 6/15, 7/6, 7/13, 7/20, and 7/27. Most weeks we will only train on Mondays, Tuesdays, and Fridays, with Wednesdays being fun days with no organized running.
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. Each athlete will receive a personalized training plan that will be updated weekly based on their recent work.
- 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 years of training with recent consistent running.
- White: Three 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. Each athlete will receive a personalized training plan that will be updated weekly based on their recent work.
Training Schedule
A typical week of training in the summer will look like the chart below. Unless otherwise specified, all sessions will be at 7am. The locations of workouts will vary. A full calendar of the dates, times, and locations, can be accessed on our team website
Everyone |
Gold/White |
|
Monday |
Neural Day (School) |
|
Tuesday |
Aerobic Workout (Course) |
Strength Training (School) |
Wednesday |
Fun Day (School) |
Recovery Run (On Own) |
Thursday |
Easy Run & Hill Sprints (On Own) |
|
Friday |
Long Run & Team Breakfast |
Strength Training (School or On Own) |
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, but it is important that you communicate the days of those practices and competitions so we can adjust training as necessary to reduce risk of injury and overtraining.
Summer Incentive
The theme for this season is "Sweet Consistency". To give an added incentive, we are offering a pair of the soon to be released Gummy Bear ChicknLegs shorts to those who complete a series of summer goals.
New Runners |
Returning Runners |
Make it to at least 10 summer conditioning days. |
Make it to at least 15 summer conditioning days. |
Document at least 2 runs during the Dead Period. |
Document at least 3 runs during the Dead Period. |
Keep an updated training journal during the summer. |
Keep an updated training journal during the summer. |
Parent Info Meeting
There will be a meeting on June 1 at 6pm at the High School in Room 7 for all parents. While optional, this meeting is highly encouraged, especially for new parents, as an opportunity to have questions answered. The meeting will start with a virtual presentation on nutrition for runners by Maddie Riley, with a Q&A to follow. Maddie ran cross country and track collegiately at Creighton University before spending a brief period competing professionally, finishing 12th at US Indoor Nationals in the 3000m in 2020. Now Maddie works as a certified sports dietitian, offering training, guidance, and support to runners at all levels. While the presentation will be catered to parents, athletes are welcome to attend. Following this will be tips from coaches for a successful summer season with opportunity for questions.
Team Camp
This year we will be hosting a single team camp at Johnson Shut Ins State Park on July 15-17. This is a great time to bond with the team and make some important strides in preparing for the season. More information about the camp can be found here.
Other Key Dates
6/8 First Day of Summer Conditioning
6/22-7/5 Schoolwide Dead Weeks: No contact with coaches or training on school property. Athletes may run together elsewhere.
7/31-8/2 Seminary Picnic: All athletes are expected to work one shift at the soda stand
8/3-8/9 Fall Sports Dead Week: No running with coaches, but athletes may still run together elsewhere.
8/9 Fall Sports Parent Meeting (6pm)
8/10 First Official Practice (sports physicals, pre-participation documentation, and handbook agreements due)
6/22-7/5 Schoolwide Dead Weeks: No contact with coaches or training on school property. Athletes may run together elsewhere.
7/31-8/2 Seminary Picnic: All athletes are expected to work one shift at the soda stand
8/3-8/9 Fall Sports Dead Week: No running with coaches, but athletes may still run together elsewhere.
8/9 Fall Sports Parent Meeting (6pm)
8/10 First Official Practice (sports physicals, pre-participation documentation, and handbook agreements due)
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. There is also a GroupMe specifically for parents. The link for this will be shared with them.
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. On warmer days, electrolytes might also be necessary for heavy sweaters during warm days with harder workouts.
- 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 spring 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. This will be sent out to athletes in early May.
- 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.