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Change Team: 
Home Workout - Week 1
by posted 07/06/2020

Hey FHS Runners and Families,

I know you are all waiting to getting ready for the Cross Country season to begin. I am getting ready too, as are all the FHS board members who are working hard to get the season started.

Hopefully, we will be able to get to meet soon. But there are still a few more pieces before we can do that. Until then, keep running. To help you with that, I am writing to give you a couple directions for running this week.

Three Tips

First of all, be sure that running is something you are doing with increasing consistency. When the season gets here, you will be running at least four days a week. If you are not running three times a week, you should start doing that now. You should especially find a rhythm of when it works well to run. More directions are below.

Second, be sure to start hydrating yourself throughout the day with water. This is important to do not just while you run or after your run, but throughout the day. Your diet plays a huge role in running and drinking lots of water is vital for helping you run.

Third, please stay in touch with us about how your running is going. If you need help in any way, feel free to reach out to me and the other coaches. We hope to see you in person soon.

This Week’s Workout

As I have not seen you run yet, I don’t want to prescribe too specific a routine for you—especially, for those who are just starting. But I do want to make sure you are getting out and running and starting to push yourself.

So with that in mind here’s a general approach and something a bit more specific. Take one approach (general or specific) and get out there running. If you have questions please feel free to email me.

General Training


Beginners – 10+ miles / week . . . adding 10% each week

3–4 days with a rest day in between, with active rest in between

This where many who have never run before should begin. The goal is to begin building a base. For starters, aim for 10 miles over the course of 3–4 days. This doesn’t include a warmup, but actual running.

If you need to, run for 3, 4 , 5 minutes, and then walk for 2 minutes and run again. Ultimately, the goal will be to build up to run 20, 30, 40 minutes, but don’t feel discouraged if you are there yet.

Intermediate – 20+ miles / week . . . adding 10% each week

4–5 days with a rest day in between, with active rest in between If you have run before, this is probably where you will be.

If you have been running on your own, start logging your miles, your times, and your workouts. We’ll discuss these when we get to meet.

Advanced – 30+ miles / week . . . adding 10% each week

5–6 days with a rest day in between, with active rest in between

This is for runners who are taking the sport seriously and are self-motivated to run every day. You too should be logging your miles.

Try to keep a pace that is below race pace, and one where you can still talk to a fellow runner. You should include one long run per week at this level 8+ miles.

Specific Training

If you are looking for something more specific, here is a week’s worth of workouts. This is what our weeklong workouts will look like when we start meeting together. There are some terms here that we will define and work on in the season. For now, if they don’t make sense, just use the general program.



1.5 Minute Run – In a progressive fashion (starting slow and getting faster), run for 5 minutes.

2.Dynamic Stretching – Follow the dynamic stretching guide to warmup.

3.Form Running – Follow the form running guide to practice various aspects of your running form.


Main Workout

1.(High) Aerobic Runs – This is the base type of running we will do. We want to improve aerobic running

2.Tempo – Learning to run near race pace for a sustained period of time.

3.Long Run – Building long endurance

4.Modifications. If you get to a place where you can’t run, don’t stop. Slow to a walk, then start running at your pace after 60–90 secs.


Cooldown / Strength Training

1.Stretching – Follow the static stretching guide to cooldown.

2.Strength – Pick 3 exercises (one upper body, one legs, one core) to work on strength. Do three sets.

3.5 Minute Run – In a progressive fashion (slow to fast, but not a full sprint) run for 5 minutes.




Beginner (4 Days)

Intermediate (5 Days)

Advanced (6 Days)



Warmup. 20–25 minutes, maintain heart rate of 140-150 per minute. Cooldown.

Warmup. 30–35 minutes, maintain heart rate of 140-150 per minute. Cooldown.

Warmup. 40–45 minutes, maintain heart rate of 140-150 per minute. Cooldown.


Tempo and Aerobic

Warmup. . . 2 minute tempo + 2 minute easy run (or walk if needed). Repeat 5x. Total 20 minutes. Cooldown.



Warmup. 2 minute tempo + 2 minute easy run. Repeat 7x. Total 28 minutes. Cooldown.

Warmup. 2 minute tempo + 2 minute easy run. Repeat 9x. Total 36 minutes Cooldown.



Active Rest: Walk, Stretch, Move

30-35 minutes, easy pace (50%–60% HR). Cooldown.

35-40 minutes, easy pace (50%–60% HR). Cooldown.


Long Run Aerobic

Warmup.  30-35 minutes, maintain heart rate of 140-150 per minute. Cooldown.

Warmup. 35-45 minutes, maintain heart rate of 140-150 per minute. Cooldown.

Warmup. 45-50 minutes, maintain heart rate of 140-150 per minute. Cooldown.



Active Rest: Walk, Stretch, Move

Active Rest: Walk, Stretch, Move

35-40 minutes, easy pace



Warmup. 2.5 minute tempo + 1.5 minute easy run (or walk if needed). Repeat 5x. Total 20 minutes. Cooldown.

Warmup. 2.5 minute tempo + 1.5 minute easy run. Repeat 7x. Total 28 minutes. Cooldown.

Warmup. 2.5 minute tempo + 1.5 minute easy run. Repeat 9x. Total 36 minutes. Cooldown.



Active Rest: Walk, Stretch, Move

Active Rest: Walk, Stretch, Move

Active Rest: Walk, Stretch, Move


If you need anything else, feel free to email me, Coach Dave (



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Welcome and Introductory Workouts
by posted 06/11/2020

Summer Training 2020


As we wait for approval to meet together for practice, I will begin sending out workouts each week. This first week will consist of three tests. Lord willing, when we do meet for conditioning this summer, we will meet on Tuesday, Thursday, and Saturday mornings. More details will be forthcoming. For any specific questions, feel free to email me at I will look forward to meeting all of you in person in the near future.


Coach Dave



Week 1: Initial Test Week (June 11–June 20)


Hello FHS Runners,


This week and/or next, I want you to measure your baseline times for three running ‘tests’. These will help me to get to know you and to help design workouts that will be suited for you. From this baseline we will begin to build a base for running that prepares you for the time trial coming in August and the season to follow.


Three Tests


Here are the three key tests, to be completed on different days.  


1.     Mile Test (1609M) – Go to a local track and run four laps. A mile is just over four laps.


2.     1.5 mile / 3.1 mile – Find a trail where you can run either 1.5 miles (middle schooler) or 3.1 miles (high school).

3.     How long can you run—up to 20 minutes (beginner), 30 minutes (intermediate), 40 minutes (advanced)


Beginner          = 12+ years old AND 0+ years of training

Intermediate    = 14+ years old AND 2+ years of training

Advanced         = 16+ years old AND 4+ years of training

4.     Fill Out the “Get to Know You” Form


5.     Mark out 1, 2, 3.1 (5k), and 5 mile runs near your house – these can be approximate distances.
(You don’t have to run this, just measure it)





1.     Five Minute Warm Up Run


2.     Dynamic Stretching / Technique Running


·       Use the stretches / drills you remember from last year.

·       If this is your first year running, you can watch this video to give you an idea of warmups. I will be providing videos demonstrating various exercises soon.

3.     Test / Workout


·       You should only do one test per workout.

·       Ideally, you should not test if your muscles are sore from a previous test/workout.

·       If the test is shorter than your typical workout, you can add time to your cool down.


4.     Five Minute Cool Down Run


Getting to Know You

Copy and Paste into a Word Doc and
Email to Coach Dave:






Favorite Subject in School:


Favorite Food:


Favorite Sport:


Other Favorite Activities:


Years Running / Current Running Habits:


Years Competing with FHS:


Other Sports (past / present):




Why do you want to run XC?




What are some of your goals for this season?




What is your favorite part about running?




What else would you like your coach(es) to know about your running?




Have you ever gone to a running store to be fitted for shoes?





Best Time

Current Time

Goal Time

1 mile




1.5 mile (MS distance) OR

3.1 mile (HS distance)




Longest Run (miles / mins)






** See Coach Dave’s form if you wonder how to answer any of these questions. 


Getting to  Know You


Name: David Schrock or “Coach Dave”


Grade: A little bit past 12th Grade J


Favorite Subject in School: Bible and Theology, but before going to seminary I loved taking college classes in the area of exercise science, especially strength training.


Favorite Foods: Anything Mexican, My wife’s pizza, and Chia Banana Max Smoothies from Tropical Smoothie


Favorite Sport: It used to be basketball. I ran XC to help with basketball. Today, running and lifting.


Other Favorite Activities: Reading, Playing sports with my children, Traveling with my family, Drinking good coffee


Years Running / Current Running Habits: 25+ years . . . I run 10 miles/ week in combination with other exercises


Years Coaching with FHS: Just beginning


Other Sports (past / present): High School Basketball, High School and College Track (High Jump, 400, 800), High School Cross Country and various races since college. Most recently, I have been training for a Dekafit fitness race.


Why do you want to coach XC?

I want to coach Cross Country to help athletes glorify God with every aspect of their life, particularly running. I look forward to encouraging runners to meet their running goals and to lead all XC teams to glorify God, build up one another, and finding joy in working hard in the sport of cross country.


What are some of your goals for this season?

Leaning. I am committed to learning as much as possible this season to be an effective coach. For the teams, I want our middle and high school boys and girls teams to improve over the season and to spur each other one to good deeds and good running. If the teams do that, we will be as competitive as our God-given abilities permit.


What is your favorite part about running?

The beginning, the middle, and the end. Running is hard, but doing hard things has become a joy for me. It is one way God grows us and makes us more like Christ. As Eric Liddell, the Christian Olympic runner and missionary to China, once said, “I feel the Lord’s pleasure when I run.” Though running is hard, there is a certain joy found in it. And in learning that lesson, it helps us run the race of life, which is the race of faith.


What else would you like your coach(es) to know about your running?

I look forward to providing weekly training regimen for students that are tailored to individual needs and goals. Occasionally, I will look forward to running with our teams as we train through the summer and fall.


Have you ever gone to a running store to be fitted for shoes?

Yes. But not until after college. I should have done this in high school. Every foot and every body is different. A running store can help you know kind of shoe is best for your foot.




Best Time

Current Time

Goal Time

1 mile

~ 5:30 (in 1997 J )

~ 7:00 minutes

6:30 minutes

3.1 mile

18:47 (in 1997 J )

~ 23 minutes

20 minutes

Longest Run

8 miles / 50 minutes



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by posted 05/30/2020



Here are the notes from FHS Fall Sports Information Meeting. More information about summer training will be posted and emailed in the first week of June.


Cross Country is a team-based sport competing in off track races. Cross Country means grass, asphalt, gravel, sidewalks, dirt trails, hills, and sand (like at Lake Accotink). We are a CO-ED team for practices. The distance is 5k (3.11 miles) for HS and 3-4k (1.86–2.49 miles) for MS. 



Pre-Season Conditioning:  Late June through August.  Pre-Season registration dates are TBD.  The cost will be a $30 fee that includes tryouts later.  Team practice start date is TBD. The new coach may send something out for athletes to work on their own (or with running buddies) until the team can practice together.


Regular Season:  August – end of October/beginning November.  At the end of July (TBD), registration opens up.  We ask for email commitments a week before to work out the season fee. 



Everyone wishing to run long distance is welcome to the conditioning program.  New runners should set a goal of running a 5k without stopping by July’s end.  In late July, we’ll have a trial 5k run.  To join the team, you must make time cut-offs, ensuring you are serious about running cross country (it’s cross country running, not cross country walking!). 



Fees are for insurance, meet registration fees and first aid supplies.  Pre-registration ($30) must be paid for try-outs, even if you do not join the pre-season conditioning.  Regular registration is roughly $150-$200 per runner.  There are no family discounts.



Practices in the past have been at the following locations:  South Run Park, Burke Lake, Lake Accotink, and Royal Lake.  The new coach may use different locations to support practices. Our home meet location has not yet been determined but has traditionally been at Lake Accotink (and Occoquan in years past). Once we get our meet location set up, we will try to practice there once a week (usually on Saturdays).  Not sure that we will host a meet this season.


During summer: Tuesdays, Thursday, and Saturday mornings from 7:30 to 9:30 am on Saturday, are 2 hours long and include dynamic warm-ups, main training segments, and cool-downs. 


During fall: (targeting last week of August) Practice days and times are TBD.  Traditionally, weekday practices were held in late afternoons to avoid conflict with homeschool activities and still on Saturday mornings.  As you can run on your own, you will not be penalized for missing practice, but runners need to run 5+ times a week (i.e. you’ll need to run on your own, too). The new coach will set up an online group log to record runs inside & outside of team practices. 



Meet information is TBD for this upcoming season.  Our target is 8 meets per season.   Some meets are on Saturday mornings and others on weekday afternoons (starting about 4 pm, be there by 3pm for warm-up and walk-throughs).  Most meets are in the Northern Virginia area and will be open to MS and HS athletes.  A few might be 9th to 12th grade only (but these sometimes allow younger runners to run unofficially).  As long as you make the age or grade requirement for a meet and are injury free, you can run in the meet.  Scoring is based on our first five runners crossing the finish line, so everybody on the team will run in as many meets as they can make (which is highly encouraged).



We need a couple parents to help; FHSAA has a 2-adult minimum for FHS activities.  Your only obligation is to be on our route (walking, biking, jogging, running, etc.).  Contact the coach if you are interested.  It is helpful to have as many parents as available on long routes as runners will break up into groups.  We must cancel practices if we do not have 2 adults at any practice.


Traditionally, FHS has held a home meet at Lake Accotink near the end of our season.  If we host a meet this coming fall, we require at least one adult from each family to help out.  In order to accept a spot on the team, you MUST commit to having somebody from your family (or an adult friend) help at the one meet that we host.  The time commitment is roughly 8am to noon on one Saturday.  Our meet date will be shared as soon as we receive approval for it.



Running shoes and water bottle.  Towel or yoga mat for cool-downs. Some runners like spiked shoes, but it’s not required.  Must dress in modest apparel to all practices.  No muscle shirts or leggings without tunic length shirts, etc.  While not required, some runners like spandex shorts under running shorts. Male runners must run with their shirts on. During practice, running with music is prohibited.



You’ll need a SINGLET for meets.  It’s the same as from previous years or Track.  We’ll send out information on ordering new ones.  They are about $20.  The rest of the uniform is a modest pair of black shorts and any color socks.  You do NOT need to wear a t-shirt under the singlet.




  • Glorify God & grow your faith with prayer at practices and meets, sharing prayer requests and praises.  Team captains will be responsible for Bible verses.
  • Stay injury free with dynamic warm-ups, cool-downs, proper form, and rest.
  • Improve your time through consistent and diligent practices.
  • Strengthen friendship bonds through shared hard work.

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