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Pine-Richland High School Summer Training 2023
Summer Training Guidelines
(Middle school will be a the low end of these training guidelines.)
- build running base and build strength
- build leg strength
- overall fitness/core strength/strength very important
Running
June - 4 to 6 days per week, 4 to 5 days for most runners, 5 to 6 days for those of you who have already started running and can handle more right now
July, August - 5 to 6 days per week
Includes: endurance runs, hill runs and hill repeats, short intervals/fartlek during runs, short sprints/striders after some runs, We will increase speed workouts in August, harder speed workouts will start in mid August
Cross Training - if you are able to cross train, you can add cross training to your running training (can be on off days from running and on days you run also), very beneficial to your running and overall fitness, examples - swimming, biking, elliptical, rowing machine, other cardio machines, If you do alot of cross training, you can cut back some on your running in the summer. You still need to build the distance of your long run and do the pick ups/intervals.
stretching - Do dynamic stretching before running. Can also do static stretching after warm up. Also be sure to stretch well after you are done running.
core training and strength (upper body and lower body) - 3 to 5 days per week, some days concentrate more on core, other days concentrate more on strength, in particular leg strength
leg strength is important to improved performance and keeping injury free, examples are squats with body weight, one legged squats, side lying leg lifts, bridges. I will share/email different exercises/workouts this summer.
*Also, concentrate on good form when you run. Remember to push off on each step and keep your arms and fists relaxed at your side. We will work on good form this summer.
We will have summer conditioning practices typically on Tuesdays, Thursdays and Saturdays. However, some weeks will be different so look at the practice schedule carefully.
On the training schedules, I put a range of mileage and pick ups to cover all of the different individuals on our team. Some of you have been running, some of you have not been running. We have runners at many different levels now. Some of you have more experience and will be doing higher mileage. Do what works best for you. I do not list core and strength workouts or cross training workouts. Schedule them on the days that work best for you. We will be doing strength and core and agility workouts at summer practices.
If you need to change days around each week to better fit your schedule, that is fine also. The important thing is to run consistently each week and build on your running throughout the summer.
Please talk to me or contact me any time with questions regarding your training. I can individualize training further for you. We want to make sure every athlete is doing the best training possible.
High School
June
Monday, June 19 - 3 to 4 Miles, 4 striders, running form and pace drills, core/strength
Tuesday, June 20 - 3 to 5 Miles with 8 x 15 second pick ups at around 5K race pace with 1:00 between starting after 1 mile
Wednesday, June 21 - 3 to 4 Miles
Thursday, June 22 - run 4 to 5 Miles
Hill Sprints - 10 x 20 second hill sprints, 1:00 to 1:30 recovery
1.5 mile warm up, 1 to 1.5 mile cool down
Friday, June 23 - 3 to 4 Miles or cross train (swim, bike, elliptical),
Saturday, June 25 - 4 to 7 Miles
Sunday, June 26 - off
Middle School Summer Training Schedule
June
Monday, June 19 - 2 to 3 Miles, 4 striders, running form and pace drills, core/strength
Tuesday, June 20 - 3 Miles with 8 x 15 second pick ups
Wednesday, June 21 - 0 to 3 Miles
Thursday, June 22 - 3 Miles
Hill Sprints - 6 to 8 x 20 second hill sprints, 1:00 to 1:30 recovery
1 mile warm up, 1 mile cool down
Friday, June 23 - 0 to 2 Miles or cross train (swim, bike, elliptical),
Saturday, June 24 - 3 to 4 Miles
Sunday, June 25 - off
*Tuesday, June 27 - 7:00 am to 8:30 am - Pine Township Community Park.
*Thursday, June 29 - 7:00 am to 8:30 am - Henderson Pavilion across from the black and gold playground by the North Park Swimming Pool
*Saturday, July 1 - 7:00 am to 8:30 am - North Park Latrobe Shelter between the North Park Boat House and Go Ape
*Monday, July 3 - 8:00 am to 9:30 am - Pine Township Community Park
*Thursday, July 6 - 8:00 am to 9:30 am - Pine Township Community Park
High School
Monday, June 26 - 3 to 4 Miles, 4 striders
Tuesday, June 27 - 4 to 6 Miles 8 x 15 second pick ups at around 5K race pace with 1:00 between starting after 1 mile
Strength/Core
Wednesday, June 28 - 3 to 4 Miles
Thursday, June 29 - run 4 to 6 Miles
Hill Sprints - 10 x 20 second hill sprints, 1:00 to 1:30 recovery, 1/4 mile tempo after 5th and 10th hill
1.5 mile warm up, 1 to 1.5 mile cool down
Strength/Core/Agility
Friday, June 30 - 3 to 5 Miles or cross train (swim, bike, elliptical),
Saturday, July 1 - 4 to 8 Miles, 2 to 3 Mile Progression run starting after 1 or 2 Miles - Mile 1 - 5K race pace plus 1 minute, Mile 2 - 5K race pace plus 40 seconds, Mile 3 - 5K race pace plus 20 to 30 seconds
Sunday, July 2 - off
21 to 30 Miles
Middle School
June
Monday, June 26 - 2 to 3 Miles, 4 striders
Tuesday, June 27 - 2 to 3 Miles, 6 x 15 second pick ups with 1:00 between starting after 1 Mile
Strength/Core
Wednesday, June 28 - 0 to 2 Miles
Thursday, June 29 - 3 Miles
Hill Sprints - 8 to 10 x 20 second hill sprints, 1:00 to 1:30 recovery, 1/4 mile tempo half way and at end
1.5 mile warm up, 1 to 1.5 mile cool down
Strength/Core/Agility
Friday, June 30 - 2 to 3 Miles or cross train (swim, bike, elliptical),
Saturday, July 1 - 3 to 4 Miles, 1 Mile Tempo run - run 1 mile at a faster pace
Sunday, July 2 - off
Practice Schedule
*Monday, July 3 - 8:00 am to 9:30 am - Pine Township Community Park
*Thursday, July 6 - 8:00 am to 9:30 am - Pine Township Community Park
*Saturday, July 8 - will be communicated in next couple days
Tuesday, July 11 - 8:00 am to 9:30 am - Pine Township Community Park
Thursday, July 13 - 8:00 am to 9:30 am - Pine Township Community Park
Saturday, July 15 - will be communicated in next couple days
High School
Monday, July 3 - 4 to 6 Miles, 4 to 8 x 30 second pick ups at around 5K race pace with 2:00 between starting after 1 or 2 miles
Strength/Core
Tuesday, July 4 - 4 to 7 Miles or 5K Race
Wednesday, July 5 - 3 to 5 Miles
Thursday, July 6 - 4 to 7 Miles
Hill Sprints - 10 x 30 second hill sprints, 1:30 recovery, 4 x 50 yard sprints
1.5 mile warm up, 1 to 2 mile cool down
Strength/Core/Agility
Friday, July 7 - 3 to 5 Miles or cross train (swim, bike, elliptical),
Saturday, July 8 - 5 to 8 Miles
Sunday, July 9 - off
23 to 38 Miles
Middle School Summer Training Schedule
Monday, July 3 - 3 Miles, 4 x 30 second pick ups with 2:00 between starting after 1 or 2 miles
Strength/Core
Tuesday, July 4 - 3 Miles or 5K Race
Wednesday, July 5 - 0 to 3 Miles
Thursday, July 6 - 2 to 4 Miles
Hill Sprints - 8 x 30 second hill sprints, 1:30 recovery, 4 x 50 yard sprints
1 mile warm up, .5 to 1 mile cool down
Strength/Core/Agility
Friday, July 7 - 2 to 3 Miles or cross train (swim, bike, elliptical),
Saturday, July 8 - 3 to 4 Miles
Sunday, July 9 - off
13 to 20 Miles
*Tuesday, July 11 - 8:00 am to 9:30 am - North Park, Latrobe Shelter between the North Park Boat House and Go Ape
*Thursday, July 13 - 8:00 am to 9:30 am - Pine Township Community Park, shelter by volleyball courts
*Saturday, July 15 - 8:00 am to 9:30 am - North Park Basketball Courts
*Tuesday, July 18 - 7:00 am to 8:30 am - North Park, Latrobe Shelter between the North Park Boat House and Go Ape
*Thursday, July 20 - 7:00 am to 8:30 am - Henderson Pavilion across from the black and gold playground by the North Park Swimming Pool
*Saturday, July 22 - 7:00 am to 8:30 am - North Park Basketball Courts
*Tuesday, July 11 - 8:00 am to 9:30 am - North Park, Latrobe Shelter between the North Park Boat House and Go Ape
*Thursday, July 13 - 8:00 am to 9:30 am - Pine Township Community Park
*Saturday, July 15 - 8:00 am to 8:30 am - North Park Basketball Courts
*Tuesday, July 18 - 7:00 am to 8:30 am - North Park, Latrobe Shelter between the North Park Boat House and Go Ape
*Thursday, July 20 - 7:00 am to 8:30 am - Henderson Pavilion across from the black and gold playground by the North Park Swimming Pool
*Saturday, July 22 - 7:00 am to 8:30 am - North Park Basketball Courts
High School
Monday, July 10 - 3 to 6 Miles, 4 x 50 yard sprints/striders
Strength/Core
Tuesday, July 11 - 4 to 7 Miles
2 to 3 Mile Progression run starting after 1 or 2 Miles - Mile 1 - 5K race pace plus 1 minute, Mile 2 - 5K race pace plus 40 seconds, Mile 3 - 5K race pace plus 20 to 30 seconds
Wednesday, July 12 - 3 to 5 Miles
Thursday, July 13 - 4 to 7 Miles
Hill Sprints - 10 x 20 second hill sprints, 1:30 recovery, 1/4 mile tempo after 5th and 10th hill
1.5 mile warm up, 1 to 1.5 mile cool down
Strength/Core/Agility
Friday, July 14 - 3 to 5 Miles or cross train (swim, bike, elliptical),
Saturday, July 15 - 5 to 9 Miles
Sunday, July 16 - off
22 to 39 Miles
Middle School
Monday, July 10 - 2 to 3 Miles, 4 x 50 yard sprints/striders
Strength/Core
Tuesday, July 11 - 3 to 4 Miles
1 to 2 Mile Progression run starting after 1 Mile (these miles are at a faster pace than training pace, if do 2 miles at this pace - pick up pace after 1 Mile) (Mile 1 - 3K race pace plus 40 seconds to 1 minute, Mile 2 - 5K race pace plus 30 seconds)
Wednesday, July 12 - 0 to 3 Miles
Thursday, July 13 - 3 Miles
Hill Sprints - 10 x 20 second hill sprints, 1:30 recovery, 1/4 mile tempo after 5th and 10th hill
1.5 mile warm up, 1 to 1.5 mile cool down
Strength/Core/Agility
Friday, July 14 - 2 to 3 Miles or cross train (swim, bike, elliptical),
Saturday, July 15 - 3 to 4 Miles
Sunday, July 16 - off
13 to 20 Miles
Practice Schedule
*Tuesday, July 25 - 8:00 am to 9:30 am - Pine-Richland High School Softball Field across from track (where high school meets for practice during school year)
*Thursday, July 27 - 8:00 am to 9:30 am - Pine Township Community Park
*Tuesday, July 25 - 8:00 am to 9:30 am - North Park, Latrobe Shelter between the North Park Boat House and Go Ape
*Thursday, July 27 - 8:00 am to 9:30 am - Pine Township Community Park
*Saturday, July 29 - 8:00 am to 9:30 am - North Park Basketball Courts
*Tuesday, August 1 - 8:00 am to 9:30 am - North Park, Latrobe Shelter between the North Park Boat House and Go Ape
*Thursday, August 3 - 8:00 am to 9:30 am - Pine Township Community Park
*Tuesday, August 7 - 8:00 to 9:30 am - Pine Richland Track/Stadium
*Thursday, August 9 - 8:00 to 9:30 am - Pine Township Community Park
*Saturday, August 12 - 8:00 am to 9:30 am - North Park Basketball Courts or
North Park Lake Loop 5 Mile Race - Boat House - 8:00 am
On Saturday at practice we changed our run to a long run and did not do a progression run. The progression run is on Tuesday now. If you did the progression run on Saturday on your own, you can do a regular endurance run Tuesday with 4 striders at the end.
Monday, July 24 - 2 to 3 Miles, 4 x 50 yard sprints/striders
Strength/Core
Tuesday, July 25 - 3 to 4 Miles
2 Mile tempo run
.5 to 1 Mile warm up
2 Mile Tempo - 3K race pace plus 30 to 45 seconds
.5 to 1 Mile cool down
*Run Form and pace work
*Strength/core
Wednesday, July 26 - 0 to 3 Miles
Thursday, July 27 - 3 to 4 Miles
Hill Repeats - 6 to 8 Hill repeats up a hill that take about 40 to 45 seconds to climb, 2:00 recovery - jog/walk
1 mile warm up, .5 mile cool down
*Strength/Core
Friday, July 28 - 0 to 3 Miles or cross train (swim, bike, elliptical),
Saturday, July 29 - 3 to 4 Miles
Sunday, July 30 - off
11 to 21 Miles
Monday, July 31 - 2 to 3 Miles, 4 x 60 yard sprints/striders
Strength/Core
Tuesday, August 1 - 3 to 4 Miles
6 x 30 second pick ups at 3K race pace during run
*Run Form and pace work
*Strength/core
Wednesday, August 2 - 0 to 3 Miles
Thursday, August 3 - 3 to 4 Miles
Hill Sprints - 6 Hill repeats up a hill that take about 50 seconds to 1:00 to climb, 2:00 recovery - jog/walk
1 mile warm up, .5 mile cool down
*Strength/core/
Friday, August 4 - 0 to 3 Miles or cross train (swim, bike, elliptical),
Saturday, August 5 - St. Barnabas Free Care 5K (about 4 to 5 Miles with warm up and cool down)
Or
3 to 5 Miles
1 to 2 Mile Progression run starting after 1 Mile (these miles are at a faster pace than training pace, about 30 to 40 seconds slower than race pace, if do 2 miles at this pace - pick up pace a little after 1 Mile)
Sunday, August 6 - off
12 to 22 Miles
*Tuesday, August 8 - 8:00 to 9:30 am - Pine Richland Track/Stadium
*Thursday, August 10 - 8:00 to 9:30 am - Pine Township Community Park
*Saturday, August 12 - 8:00 am to 9:30 am - North Park Basketball Courts or
North Park Lake Loop 5 Mile Race - Boat House - 8:00 am
*Monday, August 14 8:00 to 9:45 am - Pine-Richland Track/Stadium
*Tuesday, August 15 8:00 to 9:45 am - North Park Latrobe Shelter
*Wednesday, August 16 8:00 to 9:45 am - North Park Latrobe Shelter
*Thursday, August 17 8:00 to 9:30 am - Pine Township Community Park
*Friday, August 18 8:00 to 9:30 am - Pine Township Community Park
*Saturday, August 19 8:00 to 9:45 am North Park Basketball Courts
*Monday, August 21 2:30 to 4:00 pm North Park Latrobe Shelter
*Tuesday, August 22 8:30 to 10:30 am White Oak Park WPIALS Course
8:00 to 10:00 am Pine-Richland Track/Stadium
*Wednesday, August 23 8:00 to 9:30 am Pine Township Community Park
*Thursday, August 24 3:00 to 4:45 pm PR High School Softball Field
*Friday, August 25 3:00 to 4:45 pm PR High School Softball field
*Saturday, August 26 8:00 to 9:45 am North Park Basketball Courts
High School
Monday, August 7 - 4 to 7 Miles, 4 x 60 yard sprints/striders
Strength/Core
Tuesday, August 8 - 5 to 7 Miles
10 x 1:00 pick ups at 5K race pace during run, 1:00 recovery
Run Form and pace work
Strength/core
Wednesday, August 9 - 3 to 6 Miles
Thursday, August 10 - 4 to 7 Miles
Hill Sprints - 8 to 10 Hill repeats up a hill that take about 1:00 to 1:15 to climb, 2:00 recovery - jog/walk
1.5 mile warm up, 1 to 1.5 mile cool down
*Strength/core/
Friday, August 11 - 3 to 5 Miles or cross train (swim, bike, elliptical),
Saturday, August 12 - Lake Loop 5 Mile race at North Park
Or
6 to 10 Miles
2 to 3 Mile Progression run starting after 1 or 2 Miles - Mile 1 - 5K race pace plus 1 minute, Mile 2 - 5K race pace plus 40 seconds, Mile 3 - 5K race pace plus 20 to 30 seconds
Sunday, August 13 - off
25 to 42 Miles
Monday, August 14 - 3 to 6 Miles
8 x 8 seconds hill sprints on grass
*Run form, run drills, pace work
Tuesday, August 15 - 5 to 6 Miles
FartlekSpeed workout on flat grass area at North Park
2 to 3 x 5:00 alternating 20 seconds at mile race pace with 20 seconds at half that pace very easy, 3:00 recovery easy run between sets
5:00 tempo (5K race pace plus 25 to 30 seconds)
1.5 Mile warm up, 1 to 2 Mile cool down
*Plyometrics/Strength/core
Wednesday, August 16 - 3 to 8 Miles
*strength/core
Thursday, August 17 - 4 to 6 Miles
Hill Sprints - 10 x 30 second hill repeats at max effort,
Long recovery - 3:00 +
2 mile warm up, 1 to 1.5 mile cool down
*Run form/agility
Friday, August 18 - 3 to 5 Miles or cross train (swim, bike, elliptical),
Saturday, August 19 6 to 10 Miles
24 to 41 Miles
Practice Schedule
*Monday, August 28 3:00 to 4:30 pm PR High School Softball Field
*Tuesday, August 29 Non Section Meet with North Catholic
Early Dismissal at 2:00, Bus Departure at 2:15, Meet starts at 4:00
‘Wednesday, August 30 3:00 to 5:00 pm PR High School Softball Field
Picture day
*Thursday, August 31 3:00 to 5:00 pm PR High School Softball Field, Breathing Workshop - 3:00 to 3:45
*Friday, September 1 3:00 to 4:45 pm PR High School Softball Field
Training Schedule
Monday, August 28 - 3 to 5 Miles, 4 sprints/striders
Run form//Core
Tuesday, August 29 - 5 to 7 Miles
Non Section Meet with North Catholic - 4:00 start
1 to 2 Mile warm up, 1 to 2 Mile cool down
Wednesday, August 30 - 3 to 6 Miles
strength/core
Thursday, August 31 - 4 to 8 Miles
4 striders
*Run form/speed//agility
Friday, September 1 - 5 to 7 Miles
Speed Workout - long intervals, exact workout TBD
(This is the most likely plan for Thursday and Friday but the workouts could potentially be switched.)
Saturday, September 2 - off or cross train
Sunday, September 3 6 to 10 Miles
Either : 6 x 15 seconds pick ups at 5K race pace with 1:00 recovery starting after 2 or 3 miles or do 6 long striders after run
26 to 43 Miles
2023 High School Cross Country Schedule
Date Meet/Invitational Location
Tuesday, August 29, 4:00 versus North Catholic Chatham Eden Hall
Dismissal - 2:00 pm, Departure - 2:15 pm
Saturday, September 9, 9:30 am Red, White and Blue Invitational White Oak Park
Departure - 6:15 am
Tuesday, September 12 PR vs Seneca Valley and Butler Butler
Dismissal - 1:45 pm, Departure - 2:00 pm
Saturday, September 16, 9:00 am Spartan Invitational Boardman, Ohio
Departure - 6:15 pm
Tuesday, September 19, 4:00 PR vs North Allegheny Schenley Park
and Oakland/Central Catholic
Dismissal - 1:05 pm, Departure - 1:20 pm
Saturday, September 23 Foundational Invitational Hershey - Varsity
Depart Friday early morning - school vans(7 runners plus 1 alternate)
Girls Gold(3A) - 10:30 am, Boys Gold(3A) - 12:45 pm
Tuesday, September 26 PR vs Shaler and Mars Mars(Adams Twp Park)
Dismissal - 1:35 pm, Departure - 1:50 pm
Saturday, September 30, 10:00 Youthtowne Clash Invitational Clinton
Departure - 7:30 am
Tuesday, October 3, 3:45 North Hills Home
Senior Recognition
Saturday, October 7, 12:00 Legends Invitational Trumbull County
Departure - 9:00 am Fairgrounds-Cortland, OH
Monday, October 16, 4:15 Seneca Valley JV XC Seneca Valley HS
Twilight Showcase
Dismissal - 2:15, Departure - 2:30 pm
Thursday, October 19, 11:00 am TSTCA Invitational White Oak Park
Dismissal - 7:50 am, Departure - 8:05 am (12 runners)
Thursday, October 26, 11:00 am WPIAL Championships White Oak Park
(8 runners - 7 plus 1 alternate) - school vans depart at 8:00 am with those competing
Everyone on team not running - Dismissal - 8:30 am, Departure 8:45 am
Saturday, November 4 PIAA State Championships Hershey
Depart early Friday morning
Practice Schedule
*Friday, September 1 3:00 to 4:45 pm
*Tuesday, September 5 3:00 to 4:45 pm
*Wednesday, September 6 3:00 to 4:45 pm
*Thursday, September 7 3:00 to 4:45 pm
*Friday, September 8 3:00 to 4:00 pm
*Saturday, September 9 Red, White and Blue Invitational
Bus Departs at 6:30 pm
Training Schedule
Monday, September 4 - off if ran Saturday or 3 to 5 Miles, 4 sprints/striders
Tuesday, September 5 - 5 to 7 Miles
Speed Workout - shorter intervals, we will be changing paces during some of the intervals
*800 - 1st 400 at tempo pace, last 400 hard
*3 x 400:
1st 400 - 1st 200 fast around mile race pace, 2nd 200 at 5k to tempo pace
2nd and 3rd 400s around 1 mile race pace
*600 - 1st 400 fast around mile race pace, 2nd 200 around 5K to tempo pace
*3 x 400:
1st 400 - 1st 200 at 5K to tempo pace
2nd and 3rd 400s around 1 mile race pace
*4 to 8 short hill sprint up grass hill by stadium - about 10 seconds each hill
1 to 2 Mile warm up, 1 to 2 Mile cool down
Wednesday, September 6 - 3 to 5 Miles
strength/core
Thursday, September 7 - 4 to 6 Miles
Short Speed workout
6 x 200 - around 1 Mile to 800 meter race pace
4 x 100 sprints
*Run form/agility/core
Friday, September 8 - 2 to 4 Miles
4 striders
Saturday, September 9 - Red, White and Blue Invitational 4 to 7 Miles
1.5 to 2 Mile warm up - .5 mile, dynamic stretching, about 1 mile, striders
5K
1 to 2 Mile cool down
Sunday, September 10 off or 3 to 5 Miles for some
24 to 44 Miles