Group A - These are athletes entering their 3rd or 4th season with RCHS CC, or possibly Varsity Athletes capable of handling the mileage. The Goal for Girls is to work up to 45 miles a week by August. The Goal for Boys would be to reach 55 miles a week by August and those who can handle the mileage 60-65 miles a week by August.
Group B - These are athletes with at least 1 year experience with RCHS CC. The Goal for Girls would be to work up to 30-40 miles a week by August. The Goal for Boys would be to work up to 40-45 miles a week by August.
Group C - These are Runners new to the sport, freshmen, and athletes who need lower mileage, will start at 10 miles the first week and their Goal is to work up to 20-35 miles a week by August.
Week 1 Training:
Group A Boys
Mon- 4 miles (monster/tiptoe walks) All groups will do.
Tuesday - 4 miles
Wednesday - 5 miles and 8 strides
Thursday - 4 miles (monster/tiptoe walks)
Friday - 7 miles
Saturday - 4 miles
Sunday - Optional 4 miles - Total for week - 28 miles
Group A Girls
Monday - 3 miles (monster/tiptoe walks)
Tuesday - 4 miles
Wednesday - 4 Miles and 8 x strides
Thursday - 3 miles (monster/tiptoe walks)
Friday - 5 miles
Saturday 3 miles
Sunday - Optional 3-4 miles Total for week -22 miles
Group B Boys
Monday - 3 miles
Tuesday - 4 miles
Wednesday - 4 miles and 8x strides
Thursday - 4 miles
Friday -5 miles
Saturday - 3-4 miles on own
Sunday - Optional 3-4 miles on own Total for week - 23 miles
Group B Girls
Monday - 3 miles
Tuesday - 4 miles
Wednesday - 3 miles and 8 x Strides
Thursday - 4 miles
Friday - 5 miles
Saturday - Optional 3-4 miles on your own
Sunday - Off Total for week - 19 miles
Group C boys and Girls
Monday - 2 miles
Tuesday - 3 miles
Wednesday - 2 miles and 8x strides
Thursday - 3 miles
Friday - 3 miles
Saturday - Optional on your own - 2-3 miles
Sunday - Off - Total for the week - 13 miles