Cross+Country

=Summer Training= =Plainfield Recreation Runs at PHS track Tuesdays= =Junior and Senior Boys-Build up to an hour a day.= =Sophomore Boys- Build up to 45 minutes a day.= =Incoming Freshmen Boys- Build up to 35 minutes a day.= =Girls should run 10 minutes less than posted times for boys above.= Sample Week Seniors: Mon 60 minutes strides Tue 3 mile race-warm up/cool down Wed 60 minutes strides Thu 10x200m hill-warm up/cool down Fri 60 minutes strides Sat 90 minutes Sun 30-60 minutes / off
 * keep a steady pace
 * drink a lot of water
 * run when it is cool
 * include hills
 * wear proper running shoes (check with Coach Grant or a running specialty shop if unsure)
 * run with other people
 * run (15-20 minutes) fast once a week, strides frequently

Coach Grant: grantk@plainfieldschools.org


 * Connecticut College XC Camp, July 19-23, 2010**
 * contact 439-5445 or 443-7437, download forms at http://www.conncoll.edu/athletics/2602.htm**


 * http://www.letsrun.com/**
 * http://www.hitekracing.com/**
 * http://www.coolrunning.com/**
 * http://www.newbalance.com**


 * New Blance Twilight Track Series**
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 * __ Manchester Track Under the Lights __**
 * __ [] __**


 * __ Training Intensities __**