Boys Varsity Cross Country, Girls Varsity Cross Country · June Running Camp Goes Virtual!


Attention all BGHS Cross Country runners and fans!  Due to the uncertain pandemic world we are currently living in the BGHS coaching staff has made the decision, in an abundance of caution, to make our first official month of Summer running camp as a virtual event.

Below you will find the workouts and other information about this event.

Please start getting your RegisterMyathlete.com documents in order for athletic clearance as soon as possible.  You will also need to download a free running tracker (I use Nike run club on IOS)  This will allow us to share our run progress on the team REMIND messenger group.  IF you are NOT currently on the REMIND messenger group, please email me from your school account and I will send you the link code.

travis.carpenter@dvusd.org

Week

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Total

May 31-June 6 Rest or Cross Train 3 miles or 27 minutes

 

Strength A

Strength D

4 miles or 36 minutes

 

Strength B

Strength C

Rest or Cross Train

 

 

Strength A

Strength D

3 miles or 27 minute

 

Strength B

Strength C

3 miles or 27 minutes

 

Strength D

4 miles or 36 minutes 17 mi or 153 min
June 7-13 5 miles or 45 minutes Rest or Cross Train

 

 

Strength A

Strength D

3 miles or 27 minutes

 

 

Strength B

Strength C

4 miles or 36 minutes

 

 

Strength A

Strength D

Rest or Cross Train

 

 

Strength B

Strength C

3 miles or 27 minutes

 

Strength D

3 miles or 27 minutes 18 mi or 162 min
June 14-20 5 miles or 45 minutes 4 miles or 36 minutes

 

 

Strength A

Strength D

Rest or Cross Train

 

 

 

Strength B

Strength C

4 miles or 36 minutes

 

 

 

Strength A

Strength D

3 miles or 27 minutes

 

 

 

Strength B

Strength C

Rest or Cross Train

 

 

 

Strength D

6 miles or 54 minutes 22 mi or 198 min
June 21-June 27 4 miles or 36 minutes

 

5 miles or 45 minutes

 

 

Strength A

Strength D

4 miles or 36 minutes

 

Strength B

Strength C

Rest or Cross Train

 

 

 

Strength A

Strength D

8 miles or 72 minutes

 

 

Strength B

Strength C

5 miles or 45 minutes

 

 

Strength D

Rest or Cross Train 26 mi or 234 min
June 28-July 4 10 mile long run or 90 minutes Rest or Cross Train

 

 

Strength A

Strength D

5 miles or 45 minutes

 

 

Strength B

Strength C

4 miles or 36 minutes

 

 

Strength A

Strength D

Rest or Cross Train

 

 

Strength B

Strength C

3 miles or 27 minutes

 

 

Strength D

4 miles or 36 minutes 26 mi or 234 min

Strength Training Component – A, B, C, D – The goal here is to get a good strength base.The exercises listed here need to be performed in 4-5 sets of 10 reps.  DO NOT NEGLECT UPPER BODY! There are reason for all these lifts: injury prevention, running efficiency, stamina, etc. There are obviously more exercises you can do that just these. This is a very basic list that uses only body weight for the resistance.

 

A. Upper Body

Pull-ups

Dips

Push-ups

B. Circuit Training (20-30 sec each)

Squat Jumps (up & rotate)

Burpees

C. Legs

Air Squats

Lunges

Calf Raises

D. Abs

Sit-ups (crunches)

Leg Raises (alternate legs)

PLANK (side and front)