Boys Varsity Cross Country, Girls Varsity Cross Country · Cross Country Summer Workouts


Attention ALL Current and Future Goldwater Cross Country runners!

 

Summer workouts start on Tuesday June 1st at 0530 in the BGHS staff parking lot.  We will be working out as a team on Tuesday, Wednesday, and Thursdays.  There will be a waiver that needs to be filled out prior to the start of summer workouts so make sure you have that taken care of.  As always, make sure you bring water.  IF you are unable to attend, the workouts are posted below.

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)