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BHS XC Pre-Season Sign-up & Off-Season XC Training May 8, 2019

The main goal for off-season training is to build an aerobic base, get refreshed and stay healthy.
You need to get into the habit of running every day. Make running part of your life, like brushing your teeth. With that said if you feel like taking a day off - take a day off, if you feel good - run fast, if you feel bad - run slower. This is just a guide, use your own judgment of how you feel and adjust the training if you need to, but stay consistent. Remember during the off-season, it is much better to under-train than to over-train.

The first two months should be used to get into a rhythm. Don’t worry about running workouts or how fast you are going, just run. The type of training that burns people out is a lot of hard, anaerobic intervals, so during this time, we are just worried about running. I don’t want anyone feeling mentally drained or physically spent during this period. You shouldn’t feel like you have to go run – you should want to go run. The pace should be very comfortable. I cannot stress this enough, although you may think that you are not getting faster, you are building up your aerobic system so that in the main season, you can handle much faster workloads. We also need everyone to stay healthy during this phase, so DO NOT push the pace on these runs. Along with one long run on the weekend take 2-3 days during the week and run 6-10 100m pickups to keep your turnover.

Provided everything has gone well thru the first two months, it is okay to pick up the pace a couple days a week over the Spring/Summer up until the start of practice. Keep in mind that these runs do not need to be really fast, we are still a long way from the season. You are still worrying about putting in the miles first and the tempo second. Do not over run these workouts!!! Just make them a nice steady effort.

NOTE!!!! This season the coaching staff for XC will be using “Remind” to communicate information, team news, event information, schedules, etc. to you and your parents. You or your parents can also communicate directly to our coaching staff anytime you need! There are a couple of ways you can get set up with remind:

1. For text notifications: Text @bryanxc to the number 81010, you’ll receive a welcome text from Remind. a. If anyone has trouble with 81010, they can try texting @bryanxc to (703) 763-0216

2. For smart phones: Open your web browser and go to the following link:

  1. Follow the instructions to sign up for Remind

  2. You’ll be prompted to download the mobile app

Anyone who filled in their information on the sign up sheets will be receiving an invite to Remind within the next 48 to 72 hours (once I have had a chance to plug your information in).

As we go to Summer Break, I have put together a simplified training plan for the summer. It consists of a simple table for suggested weekly miles based on years of running experience, and some strength training to mix in throughout each week. Just remember to keep the pace very easy as you are putting in your base miles, and if you have any questions be sure to ask!

Both teams have the potential to be very good this upcoming season, the coaching staff is very excited about our potential. That being said, the potential won’t be realized unless the miles are run during the off-season!

Also, those up and coming to HS XC this next year if you were dual-sporting between cross and another sport, we would love to have you continue that if you have the drive and desire to do so. Coaches in each sport have always been willing to work around the best needs of each athlete, so be sure to stay connected with the athletic department so you know what forms need to be submitted and when.

As soon as school is out for the summer, we will have “meet and run” days on Tuesdays and Wednesdays with the time TBD usually meeting up to begin just to the SW of the tennis courts. We will stretch out, do a core day workout, plan out a route, and group run a few miles! Remind will be used to notify anyone on the sign-up list about any changes in location or weather-related cancellations. First day of official pre-season practice will be August 1st, 2019 @ 3:30p

Sincerely, Coach Kaullen

Bryan XC – Off-season Training Schedule & Tips

The following is a guideline for training for the upcoming summer off-season. We’ve included some things to think about:

• You should be running 3-7 days a week, depending on your XC goals and running history. Rest: make sure you take at least 1 day off every 2 weeks.
• If you are new to running, start off slow. You should run 3-5 days a week for a few miles each. Gradually build up over two months.

• Most important: Make sure you are running. As long as you are doing some sort of running, you will be in a much better position when XC season comes than if you laid on the couch all spring/summer.
• Do not worry if you have to switch an easy day for a hard day, do a long run in the middle of the week, do abs. on Wed., etc. Just run!
• Try to get in some of the weight training workouts a few times a week. This will help to make you stronger and keep your form together late in races.
• You should be gradually building up in distance and time throughout the entire off-season. Remember you have many weeks to do this. Also, this is a great time to work on any weaknesses you have. Focus on something you think you could do better and improve that over the spring/summer. Contact the coaches with any questions.
• Enjoy your summer running. Run with friends and teammates; make plans to do so. These are the people you will be going to battle with this fall, form a bond with them because you will be counting on them and they will be counting on you. Plus, these friendships are friendships that will last a lifetime.
• If you go on a vacation, it's o.k. to take a day or two off. Find a safe, fun area to run in while you’re away or find a treadmill or an elliptical. Running is a great sport in that you can do it anywhere.
• The tri-state area offers many great trail runs. Take advantage of them. If you want some suggestions of trail runs, let us know. Always make sure you are with another runner when going somewhere unfamiliar, be sure to run with a teammate.
• Try to get in a couple races this summer if possible. They may be difficult to find this summer, but we’ll keep an eye out for some options and there are usually some 5k races during community celebrations.
• Be smart about your training. If something hurts, rest.
• Keep your shoes in good shape. If you think you might need new ones, then you probably do. WEAR YOUR RUNNING SHOES FOR RUNNING ONLY!!!!!!!!
• Run on grass or dirt surfaces whenever possible. This will prevent stress/overuse injuries.
• Do not worry about doing fast, track-type workouts. The focus during the off-season will be to get into and stay in shape and build a strong base. We will sharpen with fast workouts during the XC season. However, pickups are an important part of your off-season training. Try to do 6-10 x 20 second strides 3 times a week.
• Experienced runners, start tempo runs during the 3rd week in July.
• If you’re serious about being competitive this coming XC season, you will need to do a long run once a week. These long runs consist of a 45 min minimum duration and should gradually increase in length each week. This long run should be done at a comfort pace, and at times that allow you to avoid the extreme cold of winter and the extreme heat of summer.

Do-work this off-season. The successful athletes put in their time during the off-season and it is this effort that makes good runners into amazing runners. Remember, your competition will certainly be running this summer. All successful runners train during the off-season. If you want to be the best runner you can, you need to train and get/stay in shape.


BHS XC Simple Running Plan:


1st year runners

2nd year runners

3rd year runners

4th year runners+

1 and 2





3 and 4










BHS XC Strength Plan:

Two “Lifting” Days a Week & Two Core Days a Week

*We will be doing some strength training at practices during the season, and you should also add these to your workout over the summer after runs on Tuesdays and Thursdays.

The Strength Plan is not designed to build bulky muscles. It is intended to produce long lean muscles which will provide you with a solid base to be able to run further and prevent injuries. Repetitions are high and weight is relatively light (although you should still feel the burn near the end of each set; it should not be easy where you do not feel anything). As the summer goes on, if you have access to free weights the repetitions will stay the same and you can increase the weight; if you are completeing exercises without weights, go up in repetitions as exercises get easier.

Lifting Day 1

Push Up Series (30sec–20sec–10sec) *as many pushups as you can get in. 1 min break after each set Hang Series (30sec–20sec–10sec) * same as pushup series, but in pull-ups. Just hang for time if can’t do

Single Leg Squats 2 x 10 (each leg) More reps if no weight at home

Single Leg Deadlifts 2 x 10 (each leg) More reps if no weight at home

Lifting Day 2

Walking Lunges 2 x 20 More reps if no weight
Step-Ups 2 x 16 More reps if no weight
Back Extensions 2 x 12 Replace with 2 x 20 of supermans if without equipment/partner Hammer Curls 2 x 30 (15 each arm each set)

Core Work

We will also be doing core strength during practices 2 times a week. We will try to alternate the days so that Mondays and Wednesdays we do this core work. **see descriptions if unsure on back of this page...


Lower Back



Hip Rolling



Trunk Rotations

Six Inches

Side Crunches

Kneeling Superman

Pelvic Lifts

Toe Touches

Cat & Camal


Single Leg Drops


Hip Extensions

Shuffles / Crosses


Cherry Pickers

Reverse Crunches


Everyday you complete core work, pick at least 4 Ab exercises, at least 3 Lower Back exercises, and at least 3 Combo Exercises. We will and you should try to vary exercises each time to get all exercises done at least once per week. Complete each exercise for 30 Seconds, or if no stopwatch, complete 15-25 repetitions of each.

Core Training Descriptions – Abs and Back
1) Crunches (Abs) – legs in the air at 90 angle, pull shoulders toward knees

2) Hip Rolling (Back) – lay back, bend knees, feet flat on ground, roll knees from side to side keep shoulders flat

3) Bicycles (Abs) – legs in air, cycle through opposite knee to opposite elbow, full extension with legs

4) Hip Extension (Back) – legs straight in air, push legs toward the ceiling then return and repeat

5) Side Crunches (Abs) – both legs on one side of body while crunching up, switch sides, shoulders flat

6) Trunk Rotations (Back) – on hands and knees, drive knee across body, almost try and knee opposite elbow

7) Toe Touches (Abs) – legs straight in air at all times, reach back arm to touch ground behind head, then touch toes

8) Kneeling Superman (Back) – on hands and knees, raise opposite leg and arm as high as possible, rotate through

9) Rowing (Abs) – seating position with legs and arms off ground, straighten legs then pull back toward body

10) Pelvic Lift (Back) – hands behind head palm down, feet flat on ground, bridge up
11) Cherry Pickers (Abs) – seating position with legs off ground, reach across with opposite hand and

touch ground
12) Cat & Camel (Back) – hands and knees, dip back down, then pull back as high as possible

13) Single Leg Drops / Raises (Abs) – legs straight in air, lower 1 leg at a time while other remains up, switch back and forth / legs in six inch position, raise one leg at a time while other stays down, switch back and forth

14) Superman (Back) – on stomach, arms and legs together, raise up; quick up, controlled down
15) Shuffles (Up and Downs, Crosses) (Abs) – legs slightly off ground, small shuffle of feet up and down,

then small crosses back and forth
16) Skydivers (Back) – on stomach, arms and legs apart, raise up; quick up, controlled down

17) Reverse Crunches (Abs) – legs straight, slightly off ground, pull knees toward chest (Double / Single leg)

18) 6 Inches In & Outs (Abs) – legs straight, slightly off ground, feet together, then feet apart 19) Bridges (Both) – on forearms and feet, keep stomach off ground, keep back flat

Running Shoe Guidelines
What types of Running Shoes are there?
We categorize running shoes into 3 broad categories:

Road/General- Purpose


Racing Flats / Track Spikes

These shoes tend to have a shallow tread that wears well and also a lot support and cushioning to absorb the impact of long distances run on hard, unforgiving surfaces; when you run, the impact of your feet on the ground is equivalent to approximately 3 times your body weight so this is important to enable you to train safely.

These shoes have a deeper tread to provide better traction on softer, often uneven or slippery, surfaces. They tend to have more durable uppers than road shoes due to the type of terrain they are designed for and varying levels of support.

These shoes have a much lower heel (hence the name). As a consequence they are lighter and more efficient than other shoes. However, it also means that they provide less support and cushioning so should not be used for general training. Racing Flats tend to be raised at the front (tapered) to encourage running on the toes to increase speed, and some have metal spikes on the taper to provide increased grip. These types of running shoes tend to be used on running tracks or long distance races by runners where the weight of the shoe can produce a competitive speed benefit.

What is the best running shoe?
There is only the best running shoe for you. Because each runner is unique in their running style, there is no "perfect" running shoe. The best running shoe for you depends entirely on the shape of your foot, your bio- mechanics and on the amount of running you do. Running shoes are designed to protect your feet from the road, provided traction on different surfaces, cushion the landing shock and support your feet.

Key points on picking the right running shoe:

If you experiment you're not alone. Picking the right shoes for running is more of an art than a science. Many runners experiment with different brands and models until they find just the right fit, feel and functionality. To shorten your trial and error path follow these steps:

Buy shoes designed for running:

Running shoes are designed to handle the shock of 2.5 times your body weight that is created by the impact each time your foot strikes the ground. When you're running, you want to have excellent cushioning in both the heel and forefoot to handle this impact. If you plan on running three times a week or more, move up to a real running shoe.

Feet first: Before you buy

Even before you step inside a store, you need to know what type of foot you have. Yeah, it's a stinky job, but somebody's gotta look at your feet.

Take a good long look at your feet. Feet, just like people come in all sizes shapes and designs. Does your foot have a wide forefoot and flat arch? Or, do you have a sleek high-arched foot? A running shoe that fits is very important. For the best fit and the most comfortable running, match your foot type to the shape and components of your running shoes.

The three types of arches

Feet can easily be divided into three categories; low, high and neutral arches. Someone may have called you flat footed in the past; no it doesn't mean you are slow. Stand up and put weight evenly on both feet. Look at your arches. Does your arch almost touch the floor? Does your foot or ankle roll in? People with low arches tend to have stability issues like over-pronation.

Is your arch really high? Can you almost fit a golf ball under your instep? (Don't do that--golf balls are hard) The high-arched foot usually has the opposite problem. That means your foot rolls to the outside or "supinates."

If you have neither a low or high arch, then lucky you—you're somewhere in the middle (you've got lucky genes). The neutral foot is the easiest to fit and assuming you have no other structural issues you can run efficiently and comfortably with a lot of shoe designs.

Over-pronating Neutral Pronating

Choosing the right size Running Shoes for you...

Under- pronating

Your feet will tend to swell after running a few miles so bear this in mind when you try them on. To help with this try on the shoes in the afternoon or evening as you feet will normally swell during the day. The shoes should fit snugly at the heel but there should be a thumb's width between your big toe and the end of the shoe.

How often should I replace my Running Shoes?

To ensure that your running shoes continue to be effective at preventing injuries and helping you achieve a good grip, you should replace your shoes once they have been well used. The generally accepted consensus is that road and trail running shoes should be replaced after 300-500 miles of running, depending predominantly on your body weight, running style and the surface you are running on. Racing Flats will not last as long due to their reduced durability, and will typically need to be replaced after 125-250 miles of use.

If you start to experience regular knee or shin pain this may be an indication that you need to replace your running shoes more often.



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