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Pine-Richland Cross Country

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High School Practice Schedule

Daily Workouts and Training Plans
(Scroll down for the practice schedule:  weekly, as well the season)

 

Daily Practices will include the following:

*group discussion

*warm up with dynamic stretching and run/pace/technique drills 

*run workout

*core/strength/drills

*stretch

 

Remember to maintain 6 feet distance with masks when walking to practice and departing practice.  Masks must be worn besides when running or doing strenuous activity.

 

Warm Up 

*Separate into pods maintaining 6 feet of social distance between other runners in your pod
*Maintain 6 feet of social distance between athletes and coaches during stretching, drills and warm up. 

Run Workout 

*Run and workout with other runners in your pod.
*No masks are required during run workouts. But you may wear one if you are more comfortable wearing a mask. 

Cool Down

*Maintain 6 feet of social distance between athletes and coaches during stretching and cool down. 

Run Drills/Strength/Core Workouts/Stretching

*Stay 6 feet apart as you join your pods for strength, core and drills.
*Masks will be worn for easier, less strenuous exercises. Masks do no need to be worn for more strenuous exercises. Coaches will tell you which exercises that you can remove your mask for.

Other important practice guidelines: 

*Do not congregate in groups. Keep your social distance.
*You may only workout with others in your assigned pod.
*
Athletes need to leave immediately at the conclusion of practice. Make sure you have a ride and that it is on time.
*When practice is on campus, locker rooms are closed.

These are our specific run workouts for the rest of the season:



Monday, October 19 to Sunday, October 25

 

Monday:  Varsity and Junior Varsity - 5.5 Miles

Speed Workout

4 x 1200 at 5k pace, 90 seconds recovery

1.5 Mile warm up, 1 Mile cool down

 

(Junior Varsity - 4 Miles

8 x 200, 200 jog/walk recovery

1.5 Mile warm up, 1 Mile cool down)

strength/core workout - exercise bands

 

Tuesday: 3 to 4 Miles

4 to 6 striders

core workout

Wednesday: Varsity - 2 Miles with 8 x 15 second pick ups with 1:00 in between  during run

stretch well

Junior Varsity - 5 Miles with 8 x 30 second pick ups with 1:00 in  between after 2 Miles

 

Thursday:   Varsity - Tri State Coaches Invitational at White Oak Park

5.5 to 6 Miles total

1.5 Mile warm up, 1 to 1.5 Mile cool down

Junior Varsity - 3 to 4 Miles

Friday: Varsity - off or 2 to 3 Miles

stretch well

 

Junior Varsity - 4 Miles

8 x 200, 200 jog/walk recovery

1.5 Mile warm up, 1 Mile cool down

 

Saturday:  Varsity - 6 Miles

Junior Varsity - 3 to 4 Miles

4 striders

1.5 Mile warm up, 1 Mile cool down

 

 

 Sunday: Varsity - off

Junior Varsity - 

1.5 to 2 Miles with 8 x 15 second pick ups with 1:00 in between  during run

stretch well

 

22 to 26.5 Miles, 22 to 25 Miles

 

Monday, October 26 to Sunday, November 1

 

Monday:  Varsity - 4 Miles

Speed Workout on track

8 by 200, 200 jog/walk recovery

1.5 to 2 Mile warm up, 1 Mile cool down

core

Junior Varsity - Tri State Coaches Junior Varsity Championships at   Mingo Creek Park

1.5 Mile warm up, 1 Mile cool down

 

Tuesday: 3 Miles

yoga/stretch well

Wednesday: 1.5 to 2 Miles with 8 x 15 second pick ups with 1:00 in between  during run

stretch well

 

Thursday:   WPIAL Championships

White Oak Park

5.5 Miles

1.5 Mile warm up, 1 Mile cool down

Friday: off

stretch well

 

Saturday:   7 Miles

 

 Sunday: off

 

21 to 21.5 Miles

 

Monday, November 2 to Saturday, November 7

 

Monday:  5 Miles

8 x 1:00 at 5K pace with 1:00 recovery after 2 Miles

4 x 30 seconds hills

pace drills, striders

core

 

Tuesday: 2 to 3 Miles

run drills/cadence drills

strength/core

Wednesday: 3 to 4 Miles

Short Speed Workout

8 x 200, 200 recovery

1 Mile warm up, 1 Mile cool down

 

Thursday:   off

Friday: 2 Miles with 6 x 15 second pick ups with 1:00 in between during run

stretch well

 

Saturday:   PIAA State Championships

Hershey Parkview Course

5.5 Miles

1.5 mile warm up, 1 Mile cool down

 

17.5 to 19.5 Miles

 

 

Monday, October 19 - Pine-Richland High School baseball field, 3:15 to 5:00

 

Tuesday, October 20 - Pine-Richland High School baseball field, 3:15 to 4:45

 

Wednesday, October 21 - Pine-Richland High School baseball field, 3:15 to 4:15

 

Thursday, October 22 - TSTCA Invitational - White Oak Park

 

Friday, October 23 - Pine-Richland High School baseball field, 3:15 to 4:15

 

Saturday, October 24 - North Park Latrobe shelter by Go Ape, 8:00 to 9:30 am

 

Monday, October 26 - Pine-Richland High School baseball field, 3:15 to 4:45

 

Tuesday, October 27 - Pine-Richland High School baseball field, 3:15 to 4:15

 

Wednesday, October 28 - Pine-Richland High School baseball field, 3:15 to 4:00

 

Thursday, October 29 - WPIAL Championships White Oak Park

 

Friday, October 30 - Pine-Richland High School baseball field, 3:15 to 4:15

 

Saturday, October 31 - North Park Latrobe shelter by Go Ape, 8:00 to 9:30 am

 

Monday, November 2  - Pine-Richland High School baseball field, 3:15 to 4:45

 

Tuesday, November 3 - Pine-Richland High School baseball field, 3:15 to 4:45

 

Wednesday, November 4 - Pine-Richland High School baseball field, 3:15 to 4:15

 

Thursday, November 5 - off

 

Friday, November 6 - practice on Hershey PIAA State Championship Parkview Course

 

Saturday, November 7 - PIAA State Championships in Hershey

 

 




 

Middle School Practice Schedule

Please find below what is hopefully the last week of summer conditioning before the long awaited official start to the middle school cross country season.  However, I do want to make everyone aware that there have been some developments regarding our meet schedule.  I know it seems like it's bad news everytime I have to make an announcement, and I'm really sorry for that.  But like I said last week, some things are beyond our control, and one of the unintended consequences of delaying middle school sports is that some of our early season meets had to be canceled due to PIAA rules.  The PIAA mandates that a team's first competition cannot be any sooner than 19 days after their first practice, which means that we cannot have a meet before 9/27.  Therefore, our meets at Butler on 9/09, at Fox Chapel on 9/16 and home against Seneca Valley on 9/23 have been canceled.  We were lucky to only have three meets affected (Boardman & Cal U. were already canceled) because other sports had many more games impacted.  I've reached out to all of the opposing coaches, and they are committed to rescheduling those meets.  In fact, the meet at Butler has already been rescheduled for 10/13.  Coach Hunkele and I will work with AD Simmons to try to get Fox Chapel and Seneca Valley rescheduled asap, and the good news is that we got the Legends Invitational added on 10/10.  The link to our meet schedule can be found here on the Booster's website https://www.prccboosters.org/Default.aspx?tabid=2460977.

M 8/31  2.5 to 4 miles easy plus 4 x 15 sec striders  

T 9/01  3 to 4.5 miles with 2 or 3 x 1K @ 3K to 5K pace (2:30 to 3:00 recovery in between repeats) plus 2 or 3 x 200m fast (jog 200m recovery in between).  One mile warmup and cool-down before and after the repeats.

W 9/02  2.5 to 4 miles easy plus core strength 

T 9/03  3 to 4.5 mile Fartlek run with 1 or 2 sets of 15-30-45-60-45-30-15 sec surges with 30 sec jog in between each surge.  Warmup and cool-down one mile to 2K before and after the Fartlek segment of the workout.

F 9/04  Cross-train (swim, bike, row, etc.) 

S 9/05  4 to 6 mile long run (this run can be done on Sunday if that works best with your schedule) plus core strength 

S 9/06  Rest

15 to 23 miles total for the week

Let's keep the ball rolling,

Coach Souders

Contact Us

Pine-Richland Cross Country Boosters

c/o Pine Richland High School, 700 Warrendale Road
Gibsonia, Pennsylvania 15044

Pine-Richland Cross Country Boosters

c/o Pine Richland High School, 700 Warrendale Road
Gibsonia, Pennsylvania 15044

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