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Pine-Richland Cross Country

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High School Practice Schedule

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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



 

 

 



 

 




 

Middle School Practice Schedule

Sign up for the remind app to stay informed throughout the season: @2023prxcms

Pine-Richland Middle 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.

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

 

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

 

12 to 16 Miles

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

Monday, July 10 - 2 to 3 Miles, 4 x 50 yard sprints/striders

Strength/Core

*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  - 7:00 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 - 8:00 am to 8:30 am - North Park Basketball Courts

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

Monday, August 7 - 2 to 3 Miles, 4 x 60 yard sprints/striders

Strength/Core

 

Tuesday, August 8 - 3 to 4 Miles

8 x 1:00 pick ups at 5K race pace during run, 1:00 recovery

Run Form and pace work

Strength/core

 

Wednesday, August 9 - 0 to 3 Miles

 

Thursday, August 10 - 3 to 4 Miles

Hill Sprints - 6 to 8 Hill repeats up a hill that take about 1:00 to climb, 2:00 recovery - jog/walk

1 mile warm up, .5 mile cool down

*Strength/core/

 

Friday, August 11 -   2 to 3 Miles or cross train (swim, bike, elliptical),

 

Saturday, August 12 -  Lake Loop 5 Mile race at North Park

 

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 13 - off

 

13 to 22 Miles

Monday, August 14 - 2 to 3 Miles, 6  x 8 seconds hill sprints on grass

*Run form, run drills, pace work



Tuesday, August 15 - 3 to 4 Miles

FartlekSpeed workout on flat grass area at North Park

2 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

2:00 tempo (3K race pace plus 30 seconds)

1 Mile warm up, .5 Mile cool down

Plyometrics/Strength/core

 

Wednesday, August 16 - 3 Miles

strength/core

 

Thursday, August 17 - 3 to 4 Miles

Hill Sprints -6 to 8 x 30 second hill repeats at max effort,

Long recovery - 3:00 +

1 mile warm up, .5 to 1  mile cool down

*Run form/agility

 

Friday, August 18 -   0 to 2 Miles or cross train (swim, bike, elliptical),

 

Saturday, August 19 3 to 5 Miles

 

Sunday, August 20  off

 

14 to 21 Miles

2023 Pine-Richland Middle School Cross Country Schedule



Date Location




Saturday, September 2, 9:00  Mary Uher Invitational California University

Girls Start - 9:00 am, Boys Start - 9:40 am, Departure - 6:30 am



Wednesday, September 6, 3:45 Butler Home



Wednesday, September 13, 3:30  Fox Chapel and Avonorth Fox Chapel

Dismissal - 1:35, Departure - 1:50



Saturday, September 16, Noon Spartan Invitational Boardman, Ohio

Departure - 9:15 am, Boys Start - Noon, Girls Start - 12:30 pm



Wednesday, September 20, 4:00  Seneca Valley Away

Dismissal - 2:15 pm, Departure - 2:30 pm



Wednesday, September 27, 3:45 Mars Home



Saturday, September 30,  Youthtown Clash Invitational Clinton

Departure - 7:00 am, Boys Start - 9:45 am, Girls Start - 9:50 am



Wednesday, October 4, 4:15 North Allegheny North Allegheny (Marshall

Middle School)

Dismissal - 2:15 pm, Departure - 2:30pm



Saturday, October 7, 9:30 Legends Invitational Trumbull County 

    Fairgrounds-Cortland, OH

Boys and Girls Open Race - 9:30 am

Girls Team Race (9 runners) - 10:00 am

Boys Team Race (9 runners) - 10:30 am



Tuesday, October 10, 4:15 NA Invitational North Allegheny (Marshall

  Middle School)

Dismissal - 2:15 pm, Departure - 2:30 pm

Girls Select Race - 4:15 pm, Boys Select Race - 4:40 pm, Girls Open Race - 5:05 pm, Boys Open Race - 5:30 pm



Saturday, October 21 , 11:00 am Middle School State Lock Haven University

Championships

Van Departure - 6:00 am, Boys Race - 11:00 am, Girls Start - 11:45 am

 

 


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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