now is the time for all cross-country runners to start building up their miles every week. my athletes started the end of june with running 4 day's per week. after 3 weeks we go to 5 day's a week. the a few week's before school do a few 6 day's a week. 1 run during the week is the longest, the other are recovery runs, and 1 is a tempo and some runs are finished with striders. there also is a concentration on ab work, some weights for chest and arms, and concentration on stretching. also it is suggested to run at least i race per month.
