Tools

First Years and anyone coming back from an injury

Day 1: 5 min run, then 6 x 100m strides with 60 seconds recovery-- Strength video

Day 2: Circuit video- 

Day 3: 12 min run, then 6 x 100m strides with 60 seconds recovery

Day 4: 10 min run, then 6 x 100m strides on the turf with 60 seconds recovery

Strength Video: https://youtu.be/5-2gUAOnrco?si=VPUpHGBBG8JiPSd2

Circuit Video: https://youtu.be/jzqIpjuwRiI?si=YoH-38OPgCRThpww

Returning Runners--

Day 1: 25-30 minute run-- Nice and easy-- 6x100 Strides with 60-second recovery in between

Day 2: 28-35 minute run and Strengths (video)

Day 3: Circuit Video with a 15-minute jog/cool down- 

Day 4: 35-40 minute run last 10 minutes tempo pace.

Shoes:

First of all, get a shoe that fits right now-- you will wear out the shoe before you grow into it.  Runners need a new pair of shoes every 4-6 months.  The older more experienced high school athletes will most likely need another pair before the season is over.  Remember, paying for a good shoe now will save on injury and countless aches and pains later.

If you are able to go to the St. George Running Center they can help you find a good shoe to fit your foot type. They do give a discount to high school runners. 

 Hibbet in Cedar carries good running shoes, particularly the Brooks and HOKA brand.  You can go there and try on a few different models and get a good size. 

The Running Warehouse website is a great place to get good deals and they do have free returns.  Stay away from the Nike Frees or other shoes that give no cushion or support.  The Nike Pegasus is a good model if you really like Nikes.  

The Brooks website is having a great sale right now. They also have a shoe finder tab that will ask you a bunch of questions and then guide you to the right model.  

Notes:

Please invest in a pair of new running shoes now and if you find a good deal get two pairs to rotate through the season.  Only wear your running shoes to practice and to run in.  Wear other old pairs of shoes to mow the lawn and do other activities so you do not wear your shoes out so quickly.

Hydration is key! Hydrate throughout the day every day!

We understand summer is very busy with family, church, clubs, etc.  We ask that you are at pre-season practice as much as possible so you are with the team and get in your workouts that are needed to help you become a better runner and avoid injury.  Starting August 5 attendance will be taken.

Just to remind you, everyone must ride the bus to the meet.  You can ride home with a parent once they sign you out.  It needs to be a parent to sign you out and if there is an emergency then someone else can sign you out but you need prior permission from a school administrator to do so. 

Routes: 

Related Websites:

Alternate meeting places: