Summer Training Schedule

RNE Cross Country Athletes will be required to complete a time trial at the start of the cross country season. The cut-off times to make the team are as follows (see note below):
Boys: Seniors – 18:00; Juniors – 18:30; Sophomores – 19:00 and Freshman – 20:00
Girls: Seniors – 22:00; Juniors – 22:30; Sophomores – 23:00 and Freshman -24:00

NOTE: Athletes who complete at least 80% of of the workouts listed on the schedules below, will NOT have to meet these standards to stay on the team. So, to be absolutely sure that you will be a full participant on the 2010 Cross Country Team, come to as many practices as possible. When you cannot come, try to follow your training plan as closely as possible. Have a parent sign off on your completion of workouts each week.

Advanced, Intermediate and Beginner levels are available. Be sure to select the appropriate training schedule.  Advanced runners would be those who have run cross country before and have continued running in the off season or have competed in middle distance track events. Intermediate runners are those that perhaps ran cross country but have not kept up their running in the off-season. Or perhaps they have been involved in other sports where running might be a component, but not the primary focus. Beginner runners are those that have NO DISTANCE running experience. They will most likely begin with a combination of walking and running.

Advanced                                                      
Intermediate                                                 
Beginner 

This summer we will be incorporating resistance bands into our strength training program. Here are some links that can provide some useful information on how to use these bands.
Runner's World article with sample exercises designed for runners. 
Things to remember when using bands  
Increasing running speed article  
Sample exercises         
More samples                                     
       

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