Week 2: Feel that Base!

Most of our new Athletes will be completing their 2 week trial at the end of this week.  I know I speak for coach Eric when I say we have been very impressed after our first week - of both our new athletes and our returning athletes.  We continue to build our base and from there, we will be building our strength.  For a strong cross country team we need to increase that weekly mileage and work on our Hill strength.  One of the ways we will manage this is through Strava.  Thank you to everyone who has started a Strava account and for updating it after every workout.


This weekend our returning athletes will be racing in Vacaville and maybe a few new Athletes we select that we feel area ready race.


Here's a look ahead at the week to come.


Monday - Marshall Hills

• 10min Warm Up & Cool Down
• Marshall Hill Loop Ladder, Tempo Pace.
  • Group 1 & 2: .5, 1, 1.5, 1, .5
  • Group 3: 1, 1.5, 2, 1.5, 1
  • Group 4: 1, 2, 3, 2, 1.
• 2min Rest in between.

Tuesday - Rest & Stretch
Wednesday - On your own.

• Group 1 & 2: Rest & Stretch
• Group 3 & 4: Easy Run, 3-4 miles

Thursday - Marshall Hills Tempo Run

• Group 1 & 2: 20 min run. 4min @ Tempo, 1min Easy, repeat.
• Group 3: 20min Tempo Run.
• Group 4: 25min Tempo Run.

Friday - Rest & Stretch
Saturday - Lagoon Valley XC race.  1.5 miles
Sunday - Easy Run

• Group 1: 2 miles
• Group 2: 3 miles
• Group 3: 4 miles
• Group 4: 5 miles
• All Groups - 6 Strides after your run.

Run Tough,
Coach Phil.