Are you interested in running cross country next fall? Below are links to a comprehensive, 17 week training schedule that is designed for anyone who would like to get in shape this spring semester and see if they enjoy the countless benefits that distance running and cross country racing can offer. Also listed are some key guidelines that you should try to incorporate into your spring training.

March 2007 Training Schedule

April 2007 Training Schedule

May 2007 Training Schedule

Guidelines For Spring Training

• When running, simply concentrate on your form &improving a little bit each day.

• Run outside on soft surfaces (trails, grass, sandy road shoulders) whenever possible – try to avoid running on treadmills, roads, and sidewalks.

• Stay on track with your training – make sure you are running 6 days/week.

• Use your day of rest on your busiest class day (D.O.R. is Sunday on the schedule)

•   Be preventative with injuries:
-    Stretch well before & after each run.
-    Make sure you have good shoes designed for your feet & running style.
-    Do 6-8 “Strides” after each run. (80-90% cool downs)

• Keep a running journal & make notes to yourself – refer to it often.

• Hydrate yourself well throughout the day – carry a water bottle to class.

• Hit the gym on a regular basis – concentrate on higher reps at a slightly lower weight to increase stamina.

• Food is fuel for your body - eat healthy! Try to cut out fried foods & carbonated beverages, especially soda.

• Be active – get outside & enjoy as much cross training as possible.

• Have Fun!!!!!

Return to Athletics