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!! 🙂

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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