Fall Sports‎ > ‎

Cross Country

Varsity Head Coach
Eddie Salazar
salazx5@att.net

 

Coach Eddie Salazar- Phone #'s:  925-413-0994 (cell).  E-mail address: salazx5@att.net


Preparation for 2018 CC Season        

  1. Set goals for the season.  You want to have time-goals (for example, personal-bests for the different courses you have previously run on).  Also, set goals in terms of championship races (EBAL, NCS, State) that you want to achieve. 
  1. The running schedule below is to give you something to work with before the Livermore Running Club begins (July 2nd).  It also gives you an idea of what you should be doing during the summer, should you not be able to run with the LRC.  You can also use the schedule below to guide you on what to do when the LRC doesn’t get together for workouts.  The running club will meet 3-5 times per week. 

 Always start the running schedule at the beginning, even if you start running after June 20th.   That is, don’t jump to the 2nd or 3rd week’s set of runs even if you start 2-3 weeks late.

  1. You should, in addition to running, do some form of cross training a few times per week.  This could be weight lifting, biking, swimming, dynamic stretching, or whatever.  Even walking your dog can be ‘whatever’. 

 (Girls’ running times) 

June 17-23rd:              Run 2 days, 25-45 min (25-30 min) each time.  Run at a relaxed pace. 

                                    Note: longer times of runs are for more experienced and/or varsity runners

          June 24-30th:               Run 3 days, same as above.

 

                    July 1-7th:                   Run 3 days, same as above.   LRC starts July 2nd.

                 July 8-14th:                 Run 3 days, 40-45 min (35) for each of two runs, and 45-55 min (40-45) for                        the other run.  Make one run ‘up tempo/lactate’, that is, at a pace that does not allow for much talking.  Start running up in the hills (like up in the Kilo Loop area, or at Brushy). 

 

July 15-21st:               Run 4 times, same as per previous week, except include one run for                                                   60-75 min (50-55)

 

July 22-28th:               Run 4 times, three runs done for 45-60 min (35-45) each, one run for 65-80 min (55-65).  Two runs this week should be ‘up tempo/lactate’ and/or involve hills.

 

July 29-Aug 4th:        Run 5 times, as per previous week.

 

Aug 5-11th:                 Run 5 times, four runs for 50-60 min (40-50) each, one run for 70-90 min (60-65).  Again, two runs should be up-tempo and/or involve running up-and-down hills.

 

Aug 13th:                    This will be the first official day of cross country practice for Livermore High.

 


Ċ
James Petersdorf,
May 31, 2017, 11:00 AM
Ĉ
James Petersdorf,
Aug 20, 2018, 3:06 PM
Ċ
James Petersdorf,
Jun 24, 2018, 6:50 PM
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