Week of July 31-Aug 6

What a WONDERFUL evening with the CC family and everyone that was able to attend! We had a great time and cant wait to kick things off!

GOOD Luck to those in Band for the first week, 7-Freshmen in football camp, Volleyballers for Two-a-days to begin, Tennis starting…AND of course CC continuing onward! It is going to be a GREAT year at SH!!

This week will be the first all summer where you will be on your own….OF COURSE IF YOU CAN, IT IS ENCOURAGED TO GET A GROUP TOGETHER!! ūüôā

Below are the miles to hit, depending on your level do the appropriate miles…

Monday- 3-5 miles steady….last mile pushing hard. + 4×100 strides¬†+ Core

Tuesday- 1 mile warm up everyone + 2-3 miles Tempo + 5 min easy jog cool down + stretch

Wednesday- same as Monday  OR OFF

Thursday- 10 min warm up + 15 min threshold + 5 min cool down

Friday- easy 30 min

SATURDAY- Long run (do the longest you have done and try to cut time down)

Sunday- Off of Same as Monday

STARTING NEXT WEEK (AUG 7th @6:30am) at the SHED will begin CC OFFICIAL practice…to be on the team, you must be there just like Football, Band, Volleyball or any other fall event.¬† (HS only Mandatory, JH is optional)

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About JAlford

Spring Hill Cross Country & Track
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