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FHS XC: Workout plan for August 1-7
by posted 08/01/2021

Hi team,

For those who were there Saturday, great workout!

Sorry for the delay in sending this out--below is the training plan for the week. This week we start adding hill training to the mix!

This week we have workouts in three different locations. For the meeting point for Saturday's session at Fountainhead Regional Park (10875 Hampton Rd, Fairfax Station), see this link: https://s3.amazonaws.com/files.leagueathletics.com/Text/Documents/11417/75715.pdf. This is a bit further for most people, so please remember to account for the extra travel time. 

I look forward to seeing you,

Coach Swiston

 

Key objective:

  • Increasing frequency and consistency of training. Improvement will come with consistent training. Everybody should be running at least 4-5 days per week. Beginners should gradually lengthen running segments. Intermediates and veterans should lengthen the amount of time spent in the heart rate zone.

Other points:

  • Keep up the running even if you’re not able to get to the team conditioning.
  • Getting out and doing a little is better than being completely off.
  • Hydration: Get plenty of fluids before and after runs.

 

Day

Objective

Beginner / Intermediate

Veteran

Sunday

Rest

Off

Off

Monday

Conditioning at South Run

Aerobic, speed

30 minutes fartlek run (rhythm of two minutes hard, one minute easy)

Hawks relay

Two-a-day

1) 45 minutes aerobic run

2) 20-30 minutes recovery run

Tuesday

Recovery

Off

30 minutes aerobic run

5-6 strides of 80-100 meters

Wednesday

Conditioning at Lake Accotink

Power, Aerobic

Hill repeats: 4-5 x 30 seconds

40-45 minutes aerobic run

Hill repeats: 6 x 30 seconds

45 minutes aerobic run

Thursday

Recovery

20-25 minutes recovery run

25 minutes recovery run.

5-6 strides of 80-100 meters.

Friday

Recovery/

Aerobic

Off

Two-a-day

1) 30-40 minutes aerobic run

2) 20-30 minutes aerobic run

Saturday

Conditioning at Fountainhead

Aerobic

45-50 minutes aerobic run

60 minutes aerobic run

 


 
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FHS XC: Workout Plan, July 25-31
by posted 07/24/2021

Hi team,

Below is the plan for next week. Notice there is no conditioning as a team on Monday. Wednesday we'll resume our normal schedule. Saturday is our first workout at Burke Lake. The meeting location is here: https://s3.amazonaws.com/files.leagueathletics.com/Text/Documents/11417/75715.pdf

See you next week!

Coach Swiston

 

Key objective:

  • Still developing the aerobic system through sustained activity at a heart rate at 140-160 beats per minute. This takes consistent training over time. Beginners should gradually lengthen running segments. Intermediates and veterans should lengthen the amount of time spent in the heart rate zone.

Other points:

  • Keep up the running even if you’re not able to get to the team conditioning.
  • Getting out and doing a little is better than a complete break.

 

Day

Objective

Beginner / Intermediate

Veteran

Sunday

Rest

Off

Off

Monday

ON YOUR OWN

Aerobic

30 minutes, rhythm of two minutes hard, one minute easy

 

Two-a-day

1) 45 minutes aerobic run

 

2) 20-30 minutes aerobic run

Tuesday

Recovery

Off

30 minute recovery run

Wednesday

Conditioning at South Run

Aerobic

Mini hurdles

30 minutes aerobic run

Hawks relay

45-60 minutes aerobic run

Thursday

Recovery

20-25 minute recovery run

25 minute recovery run.

5-6 strides of 80-100 meters.

Friday

Recovery/

Aerobic

Off

Two-a-day

1) 30-40 minutes aerobic run

2) 20-30 minutes aerobic run

Saturday

Conditioning at Burke Lake

Aerobic

40-50 minutes aerobic run

60 minutes aerobic run

 


 
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Welcome message
by posted 06/23/2021

For those who were not able to attend the fall sports interest night, below is a link giving some brief background on my vision for the team:

WELCOME VIDEO

For those who did attend, the above link would be great to share with others who may be interested in our program. I'm happy to give more details and answer any questions.

I'd encourage those who plan to participate in conditioning to register by the end of June, even if you may not be coming to the first couple weeks of conditioning. The reason is that we will begin to send out relevant information such as details about the locations and weekly training plans. This will only go out to people who are registered.


 
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Fall 2021 Cross Country Information
by posted 06/04/2021

Head Coach: Andy Swiston

Assistant Coach: Amanda Turk

Team Manager: Nellie Boyer

Other volunteers: Looking for assistant coaches and trainers to interact with the kids and help at practices and meets.

 

Conditioning: July 7 - August 21 

Monday & Wednesday, 7:30-9:30 AM; Saturday, 8-10 AM

Locations: South Run Rec Center, Lake Accotink, Burke Lake, Fountainhead Regional Park

Attendance at conditioning is highly recommended but not formally required--there should be no worries about conflicts with family vacations, summer camps, etc. The objective is to prepare people for tryouts and the season, by which time athletes will be expected to run 5-6 days per week.

 

Tryouts and season:

August 23-September 4 (tryouts); September 6-November 13 (season)

Monday, 4-6 PM

Wednesday 4-6 PM (tentative, depending on track availability; could be as late as 5:30-7:30)

Saturday, 8-10 AM (excluding weeks with meets)

Locations: Same as conditioning, plus an FCPS track TBD and/or Redeeming Grace Church

Tryouts are less about running a certain speed and more for you to try out cross country as well as us to gauge your commitment. There is not a set number of team members—spots will be offered based on attitude and effort.

Cancellation policy: Practice will be called off in case of thunderstorms or heavy rain. Practice will go on in light rain.

Meets: 5k for high school, 2-mile for middle school. The intention is for all team members to participate in all meets. Some meets may not offer middle school races, but middle schoolers may have the option to run with high schoolers in those meets. Meets are held Saturdays and occasionally on weekday afternoons. The number of meets will vary depending on scheduling availability—aiming for 7 to 8. We will aim to host a meet at Lake Accotink on a Saturday morning in October. Locations will vary from local to 1-2 hour drive. Parents are allowed to work out their own carpool.

 

Costs:

Registration fee: $30, must be paid before an athlete can participate in conditioning or tryouts.

Season fee: Final fee for the year will be determined based on budget and communicated during tryouts (fee in the past has been $180-$200). Once a spot on the team is offered, the athlete has 48 hours to accept the spot on the team by paying the fee.

Black singlet to be purchased in the Online Store for $25 once a spot on the team is accepted. Singlet can be used from track or previous years and can be re-used in the future. Uniform is completed by a pair of entirely black shorts provided by the athlete.

 

Other equipment: A pair of running shoes. Ideally, a wristwatch with stopwatch function. GPS is not needed.


 
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