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Cross country training program for the fall 2020 season
In addition to our regular training sessions, we will be offering a cross country training program in the fall for those who are looking for more competitive training and racing opportunities, similar to what you would get during a middle school (grades 6 – 8) cross country season.  Note that this program, while open to everyone, is geared to those who can handle the training that would be required on a middle school cross country team.  If you are interested but have not yet built up to a base of comfortably running at least 2 miles straight through, we would recommend that you continue with just the regular training sessions for now and build up a solid base of steady running before joining any workouts.  If you are not sure whether the cross country training program would be appropriate for your child(ren), feel free to reach out to Rich Wojnar at [email protected] or 215-756-2504.

Following are more details about the cross country training program:

  • Monday Run-days: a regular training run during the regular training session
  • Workout Wednesdays: a separate training session each Wednesday before our regular training session where we focus on a different type of workout (e.g. intervals, tempo/threshold runs, and hill repeats) for that week.  Note that you would only attend the workout training session this day, not the regular training session as well.
  • Fitness Fridays: 15-20 minutes of exercises (e.g. strength, agility, flexibility, form, etc.) before the start of our regular training session (and then just an easy run during the session) plus an opportunity for us to catch up on how your training is going, goals you would like to accomplish, training/running principles, what to do on the days when we’re not meeting, etc.
  • Sunday Specials: Every 3rd Sunday or so, we will have a cross-country race / time trial for our team, likely at Memorial Park, around 5:30pm or so to start, so that you can monitor your progress and improvement throughout the fall.
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