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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.


Pine-Richland High School Summer Training 2021

 

Summer 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, 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.

 

*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 have summer conditioning practices typically on Mondays, Thursdays and Saturdays.  However, practices will occasionally be other days also.

 

On the schedule, 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 did not list core and strength workouts or cross training workouts. Schedule them on the days that work best for you.  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 to build back your running base.

 

There are some runners who are taking a break from running now after track.  Just pick up on the schedule when you start again.

 

I will be meeting with each individual on the team throughout the summer regarding training and goals.  Please contact me any time with questions regarding your training.  I can individualize training further fo you. We want to make sure every athlete is doing the best training possible.

Any dates in bold will be coach attended training sessions and you are welcome to join.  Otherwise, run the miles indicated.

 

 

June

 

Monday, June 7 - 3 to 5 Miles

 

Tuesday, June 8 - 4 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 9 - 3 to 4 Miles

 

Thursday, June 10 - run 4 Miles on a hilly course

 

Friday, June 11 -   3 to 4 Miles or cross train (swim, bike, elliptical), 4 striders

 

Saturday, June 12 - 4 to 8 Miles

 

Sunday, June 13 - off

 

Monday, June 14 - 3 to 5 Miles

 

Tuesday, June 15 - 4 to 5 Miles with  8 x 30 seconds pick ups every 2:00 at around 5K race pace during run starting after 1 mile

 

Wednesday, June 16 - 3 to 4 Miles

 

Thursday, June 17 - 5 Miles 

Short fast hill repeats -  10 x 20 second hill sprints, run hard up a hill for 20 seconds, jog/walk rot 1:00 between each one

2 mile warm up, 2 mile cool down

 

Friday, June 18 -   3 to 4 Miles or cross train (swim, bike, elliptical), 4 striders

 

Saturday, June 19 - 5 to 8 Miles - run 1 to 2 miles at tempo pace(5K race pace plus about 20 seconds per mile)

 

Sunday, June 20 - off

 

Monday, June 21 - 4 to 5 Miles

Wednesday, June 23 - 3 to 4 Miles

*Thursday, June 24 at 7:00 am to 8:15 am - Latrobe Shelter between the North Park Boat House and Go Ape

Thursday, June 24 - 4 to 6 Miles 

Short fast hill repeats -  repeat this 2 times: 5 x 20 second hill sprints, run hard up a hill for 20 seconds, jog/walk for 1:00 between each one, run 1/4 mile at 5K race pace

2 mile warm up, 2 mile cool down

Friday, June 25 -   3 to 4 Miles or cross train (swim, bike, elliptical), 4 striders

*Saturday, June 26 - 2 locations to choose from

-Schenley Park trail entrance down the street from Schenley Oval at 8:00 am (I’ll be at this practice.)

Or

-North Park at Stone Field(parking lot about 1/4 mile from Pro Bike and Run) at 7:45 am (with Coach Souders and Coach Mantella

Saturday, June 26 - 5 to 9 Miles - 10 x 1:00 pick ups at around 5K race pace with 1:00 recovery, start pick ups after running 2 or 3 Miles

 

Sunday, June 27 - off

Monday, June 28 - 4 to 6 Miles

 

Tuesday, June 29 - 5 to 7 Miles with  4 x 1:00 pick ups, 4 x 30 seconds pick ups every 2:00 at around 5K race pace, start pick ups after 2 miles

*Tuesday, June 29 at 8:00 am at California University of PA on WPIAL Championship, Cal U Invitational and TSTCA Invitational Course - run course and hill workout on course (I’ll be at this practice.)

Or

 Harmar Pavilion between the North Park Swimming Pool and Pie Traynor Field at 8:00. (Coach Powell will be at this practice.)

 

Wednesday, June 30 - 3 to 4 Miles

 

Thursday, July 1 - 4 to 6 Miles 

Short fast hill repeats -  10 x 20 second hill sprints, run hard up a hill for 20 seconds, jog/walk rot 1:00 between each one

2 mile warm up, 2 mile cool down

*Thursday, July 1 at 7:00 am to 8:15 am - Pine Park at shelter by volleyball courts

 

Friday, July 2 -   3 to 4 Miles or cross train (swim, bike, elliptical), 4 striders

 

Saturday, July 3  - 6 to 10 Miles


*North Park at Stone Field(parking lot about 1/4 mile from Pro Bike and Run) at 7:45 am

 

Alternative:  Run a 5K race somewhere on July 4 weekend

Zelienople Firecracker 5K and 1 Mile - July 4, Brentwood Firecracker 5K - July 5

 - you can move your long run to after your 5K or a couple of days before your 5K

*Monday, July 5 - 7:00 am to 8:15 am - Pine Park at pavilion by volleyball courts


*Tuesday, July 6 - 7:00 am to 8:15 am -  North Park at Latrobe Shelter between the North Park Boat House and Go Ape


*Thursday, July 7 - 2 options:

1.  7:00 am to 8:15 am - Pine Park at pavilion by volleyball courts

2.  6:00 to 7:15 pm - North Park at Latrobe Shelter between the North Park Boat House and Go Ape


*Saturday, July 10 - North Park at Basketball Courts by the North Park Ice Rink at 7:45 am


 

Training Schedule:

 

Monday, July 5 - 4 to 8 Miles (if didn’t do long run over weekend, can do long run today)

 

Tuesday, July 6 - 5 to 7 Miles

3 Mile Progression Run starting on Mile 3 - 1st Mile at 5K pace plus 40 to 50 seconds, 2nd Mile at 5K pace plus 20 to 30 seconds, 3rd Mile at 5K pace to 5K pace plus 10 seconds

 

Wednesday, July 7 - 3 to 5 Miles, cross train

 

Thursday, July 8 - 5 to 6 Miles 

Hill Workout - Run 4 different hills of different lengths and terrain for 5:00 up and down

2 mile warm up, 1 mile cool down

 

Friday, July 9 -   3 to 4 Miles or cross train (swim, bike, elliptical), 4 striders

 

Saturday, July 10  - 6 to 10 Miles

 

Sunday, July 11 - off

 

26 to 40 Miles for week 

If not ready for lower end of mileage, you can run fewer miles than listed each day


Monday, August 9 - 7:00 am to 8:30 am - Pine Park at pavilion by volleyball courts

 

*Tuesday, August 10 - 7:00 am to 8:30 am -  North Park at Latrobe Shelter between the North Park Boat House and Go Ape

 

*Thursday, August 12 - 2 options:

1.  7:00 am to 8:30 am - Pine Park at pavilion by volleyball courts

2.  6:00 to 7:15 pm - North Park at Latrobe Shelter between Boathouse and Go Ape

 

*Saturday, August 14 - North Park at Basketball Courts by the North Park Ice Rink at 7:30 am

 

 

Training Schedule:

 

Monday, August 2 - 4 to 6 Miles

Form and Pace drills, After run do 4 x 15 second striders, then do 6 x 10 second hill sprints using good form   

 

Tuesday, August 3 - 5 to 8 Miles

 

6 to 8 x 2:00 pick ups during run at around 5K race pace, 2:00 between each one, start pick ups after 2 miles

 

Wednesday, August 4 - 3 to 5 Miles, cross train

 

Thursday, August 5 -  5 to 7 Miles 

 

Hill Workout - 10 x hill that takes about 45 seconds to climb, then run about 20 to 30 yards over the top of the hill

2 mile warm up, 1 to 2 mile cool down

 

Friday, August 6 -   3 to 4 Miles or cross train (swim, bike, elliptical), 4 striders

 

Saturday, August 7  - 7 to 11 Miles

2 to 3 Mile Tempo run after 3 Miles - about 20 to 30 seconds per mile slower than 5K race pace

Or

Race

Or

Saint Barnabas 5K

 

Sunday, August 8 - off

 

27 to 41 Miles for week 

If not ready for lower end of mileage, you can run fewer miles than listed each day

 

Monday, August 9 - 4 to 6 Miles

Form and Pace drills, After run do 4 x 15 second striders, then do 6 x 10 second hill sprints using good form   

 

Tuesday, August 10 - 5 to 8 Miles

 

6 to 8 x 1/4 Mile repeats during run at around 5K race pace, 2:00 between each one, start pick ups after 2 miles

 

Wednesday, August 11 - 3 to 5 Miles, cross train

 

Thursday, August 12 -  5 to 7 Miles 

Hill Workout - Run 5 different hills of different lengths and terrain for 5:00 up and down

2 mile warm up, 1 mile cool down

 

Friday, August 13 -   3 to 5 Miles or cross train (swim, bike, elliptical), 4 strid

 

Saturday, August 14  - 7 to 11 Miles

 

Sunday, August 15 - off

 

27 to 42 Miles for week 

If not ready for lower end of mileage, you can run fewer miles than listed each day


August Practice Schedule

 

Monday, August 16 - 7:30 am to 9:00 am - Pine Richland Stadium

 

Tuesday, August 17 - 7:30 am to 9:15 am - Pine Richland Stadium

 

Wednesday, August 18 - 7:30 am to 9:00 am - Pine Richland Stadium

 

Thursday, August 19 - 7:30 am to 9:00 am - Pine Richland Stadium

 

Friday, August 20 - 7:30 am to 9:00 am - Pine Richland Stadium

 

Saturday, August 21 - North Park at Basketball Courts by the North Park Ice Rink at 7:00 am to 8:30/8:45 am

 

Monday, August 23 - 7:30 am to 9:15 am - Pine Richland Stadium

 

Tuesday, August 24 - 2 options:

7:30 am to 9:15 am - Pine Richland Stadium - speed workout/hill workout

Or

California University of PA on WPIAL Championship, Cal U Invitational and TSTCA Invitational Course - run course and speed/hill workout on course, meet at 7:45 am

 

Team Pizza Picnic at Pine Park at 6:00 pm

 

Wednesday, August 25  - 7:30 am to 9:15 am - Pine Richland Stadium

 

Thursday, August 26 - 7:30 am to 9:15 am - Pine Richland Stadium

 

Friday, August 27 - 7:30 am to 8:45 am - Pine Richland Stadium

 

Saturday, August 28 

Season Kickoff Meet with current team, coaches, alumni and cross country families

Arrive at 7:30 am, 8:30 am race start

 

Monday, August 30 - 7:30 am to 9:30 am - Pine Richland Stadium




Pine-Richland High School Cross Country Schedule 2021

 

Season Kickoff Meet with current team, coaches, alumni and cross country families

Saturday, August 28               8:30 am

 

Saturday, September 4 Marty Uher Invitational California University

 

Saturday, September 11 Red, White and Blue Invitational White Oak Park

 

Tuesday, September 14 Seneca Valley and Butler at Pine-RIchland 3:45 pm

 

Saturday, September 18 Spartan Invitational Boardman, Ohio

Tuesday, September 21 Pine-Richland at North Allegheny with Hampton.    3:30 pm

 

Saturday, September 25 Foundation Invitational Hershey Varsity Only

 

Tuesday, September 28 Pine-Richland at Shaler with Mars 3:30 pm

 

Saturday, October 2 Bald Eagle Invitational White Oak Park (most varsity will not run this meet)

 

Tuesday, October 5 Pine-Richland at North Hills 3:30 pm

 

Saturday, October 9 The Legends Cross Country Meet (Invitational)

Trumbull County Fairgrounds Cortland, Ohio

 

Thursday, October 21 TSTCA Invitational California University

 

Thursday, October 28 WPIAL Championships California University

 

Saturday, November 6 PIAA Championships Hershey






 

 




 

Middle School Practice Schedule


Please see the training schedule for next week below.  We will have practice on Monday, Wednesday and Saturday as usual, but I've provided suggested workouts for each day in case you can't make a practice.  Plus, you should try to run on your own on some of the days that we don't meet .  If you've been running three days a week, try to add a day or two per week over the next few weeks and/or cross-train.  Practice will be 5 days a week after school once the season officially starts, and some Saturdays we will have invitationals.  So the better you can prepare yourself over the summer, the better you'll be able to handle the training load once we're officially underway.  If you haven't been running three days per week, you still have time to work your way up to that.  However, try to get to as many practices as you can and/or run on your own.  Feel free to reach out to me with any training questions.  Lastly, vary the surfaces you run on as much as possible.  Try to run on grass, trails and even a track sometimes rather than always running on the pavement.  Tomorrow's run will likely be a trail run as long as it's not too muddy.

M 7/12  3 to 4 miles with 6 x 30 sec pickups in the middle of the run (2 min apart) + strength exercise session (Practice @ Pie Traynor 7:45AM to 9:00)

T 7/13  2 to 3 miles easy 

W 7/14  3 to 4 miles with 2 sets of 4 x 30 sec hills; Recovery is a jog or walk back down the hill.  Run a flat 1/4 mile between sets.  Warm-up by jogging for a mile to 1.5 miles, and cool-down by doing the same.  Core exercise session (Practice @ Pine Park 7:45AM to 9:00).

T 7/15  2 to 3 miles easy OR cross-train (swim, bike, row, etc.)

F 7/16  Cross-train (swim, bike, row, etc.) OR Rest day

S 7/17  3 to 5 mile long run (Practice @ North Park Ice Rink 7:45AM to 9:00-9:15)

S 7/18  Rest day

13 to 19 miles total for the week



Training and practice schedule for this week is below.  Try to run on your own on the days that we don't meet.  If you've been running three days a week, try to add another day or two of running and/or cross-train day.  The goal should be to limit your walk breaks (if you still need them) and be running 5 days a week by the time the season officially starts.  Failing to prepare, is preparing to fail.  So try to get to as many practices as possible.  I know that summer is a busy time for families with other sports, vacations, reunions, weddings, etc., but try to follow the training schedule the best you can on your own.  We've probably had 25 to 30 different student-athletes attend at least one summer practice, but that only represents about half of the individuals that are signed up for cross country.  So I hope to see a lot of new faces over the remainder of the summer!  I've planned our harder, quality workouts on days we meet for practice; therefore, the days you're on your own are easy or cross-train days, but they're equally important for recovery, maintenance and building your aerobic base.  Mileage ranges are given for each day since skill levels differ.  If you're more of a novice runner, shoot for the lower end.  More advanced runners can shoot for the higher end.    

M 7/19  3 to 4.5 miles with 8 x 30 sec pickups in the middle of the run (1 min apart); Core/Strength Session (Practice @ Pie Traynor 7:45AM to 9:00)

T 7/20  2 to 3.5 miles easy 

W 7/21  3 to 4.5 miles with 2 sets of 4 x 45 sec hills; Recovery is a jog or walk back down the hill.  Run a flat 1/4 mile between sets.  Warm-up by jogging for a mile to 1.5 miles, and cool-down by doing the same. Core/Strength Session (Practice @ Pine Park 7:45AM to 9:00)

T 7/22  2 to 3.5 miles easy OR cross-train (swim, bike, row, etc.)

F 7/23  Cross-train (swim, bike, row, etc.) OR Rest day

S 7/24  4 to 5 mile long run (Practice @ North Park Ice Rink 7:45AM to 9:00-9:15)

S 7/25  Rest day

14 to 21 miles total for the week

Coach Souders


Training and practice schedule for the upcoming week is below.  Try to run on your own on the days that we don't meet, and work your way up to running 5 days per week.  Also, we've been having practice for 5 weeks now, so try to limit your walk breaks (if you still need them).  If you've been attending practice and/or running on your own, you should be seeing improvements in your fitness.  Again, harder, quality workouts are on days we have practice, and easier or cross-train days are on days you're on your own.  Mileage ranges are given for each day since skill levels differ.  If you're more of a novice runner, shoot for the lower end.  More advanced runners can shoot for the higher end.  We're going to introduce the concept of a LT or tempo run this week.  

M 7/26  3 to 4.5 miles with 1 mi at Lactate Threshold (LT) pace in the middle of your run; Warm-up by jogging for a mile to 1.5 miles, then go right into your LT mile, cool-down by running another mile to 1.5 miles.  LT pace, also known as tempo pace, is approximately your 5K pace plus 20 to 25 seconds.  It's a hard effort but not so hard that lactate accumulates in your muscles.  Core/Strength Session (Practice @ Pie Traynor 7:45AM to 9:00)

T 7/27  2 to 3.5 miles easy 

W 7/28  3 to 4.5 miles with 2 sets of 5 x 20 sec hills; Recovery is a jog or walk back down the hill.  Run a flat 1/4 mile between sets.  Warm-up by jogging for a mile to 1.5 miles, and cool-down by doing the same. Core/Strength Session (Practice @ Pine Park 7:45AM to 9:00)

T 7/29  2 to 3.5 miles easy OR cross-train (swim, bike, row, etc.)

F 7/30  Cross-train (swim, bike, row, etc.) OR Rest day

S 7/31  4 to 5 mile long run (Practice @ North Park Ice Rink 7:45AM to 9:00-9:15)

S 8/01  Rest day

14 to 21 miles total for the week

Coach Souders



Training and practice schedule for the upcoming week is below.  We're backing down the training load by about 10% since it's our last week before official practice starts on Monday 8/16.  We're keeping the Thursday practice at the PR Stadium Track though.  A few parents have asked about the location and time of practice starting the week of 8/16.  We're going to try to keep it at the school from 7:30 AM to 9:00.  Attendance will be taken at practice, and you must have an excused absence to miss practice.  So please let me know ahead of time of any conflicts.  Once school starts, practice will be after school from 2:50 to 4:15.

Try to limit your walk breaks if you still need them.  If you've been attending practice and/or running on your own, you really shouldn't need walk breaks any longer if you are pacing yourself properly.  Harder, quality workouts are on days we have practice, and easier or cross-train days are on days you're on your own.  Mileage ranges are given for each day since skill levels differ.  If you're more of a novice runner, shoot for the lower end.  More advanced runners can shoot for the higher end.

M 8/09  3 to 4 mile fartlek run with 10 x 30 sec on, 30 sec off after a mile to 1.5 mile warmup; mile cool-down.  Core/Strength Session (Practice @ Pie Traynor 7:30AM to 9:00)

T 8/10  2 to 3 miles easy 

W 8/11  3 to 4 miles with 8 x 30 sec hills; continue to run for 10 sec over the top of the hill.  Recovery is a jog or walk back down the hill.  Warm-up by jogging for a mile to 1.5 miles, and cool-down by doing the same.  Core/Strength Session (Practice @ Pine Park 7:30AM to 9:00)

T 8/12  3 to 4 miles with 2 x 800m LT intervals (5K pace plus 20 to 25 seconds) in the middle of your run (jog 400m in between intervals); Agility ladder drills (Practice @ Pine-Richland Stadium Track 7:30AM to 9:00) 

F 8/13  Cross-train (swim, bike, row, etc.) OR Rest day

S 8/14  3 to 5 mile long run (Practice @ North Park Ice Rink 7:30AM to 9:00)

S 8/15  Rest day

14 to 20 miles total for the week

Coach Souders

P.S.  If you haven't registered your child for cross country yet, please do so through the Healthy Roster app.  Registration and all paperwork is required to be submitted before 8/16 in order to practice.  Here is the link to the Athletics website with registration instructions:


Also, please join our Remind app group at the following link if you haven't done so.  I will use it throughout the season for important announcements.



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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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