Message About Cross Country Summer Camp 2020


With everything that has changed in the last few weeks we wanted to update you on a few changes to camp. 

There will be NO RMS Cross Country camp next week (8/4 and 8/6)

We hope that you take these next two weeks to spend time with your families and get ready for the upcoming school year. 


For those athletes that would like to continue training, we have a calendar with workouts below for the next two weeks: 

August 3 

Moderate Run

G1: 2-3 miles or 25-30 min

G2: 2-3 miles or 25-30 min

G3: 3-4 miles or 30-35 min

August 4 

Fartlek

All Groups:

Warm up 1mile (10 min.)

25 min

August 5

Ride a bike!

Go for a walk!

Play outside!

August 6

Hills

G1:6x up hill (jog down)

G2:6-8x up hill (jog down)

G3:8-10x up hill (jog down)

After 4 take a 3 min break

August 7

Long Run

G1: 2-3 miles or 25-30 min

G2: 3-4 miles or 30-35 min

G3: 5 miles or 40-45 min

August 10

Moderate Run

G1: 2-3 miles or 25-30 min

G2: 2-3 miles or 25-30 min

G3: 3-4 miles or 30-35 min

August 11

Intervals

G1:6x400m or 6x 90sec - 2 min

G2:6-8x400m or 6-8x 80-100s

G3:8x400 or 8x 70-90 sec

After 4 take a 3 min break

August 12 

Ride a bike!

Go for a walk!

Play outside!

August 13

Out/Back - Run the first time listed easy and the second at race pace!

G1: 10 min / 10 min

G2: 15 min / 10 min

G3: 15 min / 10 min

August 14

Long Run

G1: 2-3 miles or 25-30 min

G2: 3-4 miles or 30-35 min

G3: 5 miles or 40-45 min





Links for Team Video 

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