Early summer cross-country training is all about building your base with easy running and frequent strides. Each week, you should get in a longer run, and after a couple of weeks, include a bit of hill work. Beginners should run 3-5 times a week; others 6 times a week. Our first day of school this year is Monday, August 9th. This will also be our first day of official practice. By then, we’ll have progressed to other types of training such as Critical Velocity and vVO2max reps, tempo runs, and special endurance intervals. Your success at this later training will depend on the base you build in June and July.
   
Below are a few tables with training suggestions for the early part of the summer.
None of this is written in stone. Strides should be around 15 – 20 seconds between mile and 5k race-pace effort. You can run the hills at Pomona (Mathewson) Park. You should do our normal warm-up (newcomers see the Jay Johnson Routine).

Here is a table with running paces based on your current 5000 meter time.

Once we're into the summer training and past the no-contact period, we'll start meeting a couple of times a week. To be certain you're on our contact list, please fill out this form.