Cross Country Summer Sessions Mon - Thu 8am @ Benedict Park Trail Run Fridays
Monday: Endurance Run
- Warm-up Drills: make sure to include leg swings and ground work.
- Workout: 30-minute easy-paced run to build aerobic endurance. Run 15 min out & 15 min back course. Keep an eye on everyone!
- Walk Cool-down for 5 minutes of followed by 3 striders.
- Warm-up Drills: make sure to include leg swings and ground work.
- Workout: 10 x 1-minute fast-paced runs with 1-minute walk/jog recovery in between
- Cool-down: 5 minutes of light jogging followed by static stretching
- Core Work:
- Plank: 3 sets of 1 minute
- Bicycle Crunches: 3 sets of 20 reps
- Russian Twists: 3 sets of 20 reps (each side)
- Warm-up Drills: make sure to include leg swings and ground work.
- Activity: Light run + fun (groundies?) for 20-30 minutes
- Stretching: Full-body stretching routine focusing on hamstrings, quads, calves, and hip flexors
- Warm-up Drills: make sure to include leg swings and ground work.
- Workout: 5-minute easy run, 20-minute tempo run (comfortably hard pace), 5-minute easy run
- Warm-up: 5 minutes of dynamic stretching
- Choose your own un or cross train.
- Core Work:
- Plank with Leg Lift: 3 sets of 1 minute (alternate legs)
- Mountain Climbers: 3 sets of 20 reps
- Side Plank: 3 sets of 30 seconds each side
- Warm-up: 5 minutes of dynamic stretching
- Workout: 45-minute easy-paced run focusing on maintaining a steady, conversational pace
- Cool-down: 5 minutes of light jogging followed by static stretching
- Activity: Gentle yoga or light stretching to help muscles recover and improve flexibility
CANVA log in G74T81G82 |
To participate in Cross Country, you must do the following by July 30th...
1) be Registered: Link: https://brightonbulldogs-ar.rschooltoday.com/viewmyaccount 2) Have a Current Physical (physicals expire one year from the date issued) 3) Pay all outstanding fees (including the sport fee) Participation Guide & Everything you didn't realize you didn't know about BHS Cross Country... |
2024 Season Schedule TBD |
Teens are usually SLEEP DEPRIVED. If you can make minor adjustments now to start averaging just 15-20-30 more minutes of sleep per night, YOU ARE GOING TO RUN FASTER two to three weeks from now. Check Here for a Sleep Chart
Brie Oakley Breaks 16 minutes for the 5k!! VIDEO
Get Out and RUN!
Super Cool Article about Dakota Ridge's awesome season!
Brighton High School is mentioned in this National Article.
The greatest & highest reward you will realize
from sacrificing self for your team-- through your hard work, effort, and dedication-- is not what YOU GET FROM IT in the end but who YOU BECOME BY IT in the end. |
GOAL SETTING--Think BIG & ACT in Small steps
TEMPLE Technical . Education . Mental . Physical . Leadership . Energy Game Changer (1-4 Years) Performance Goal (Season -- up to Nike Nationals) Process Goal (Daily/Weekly) |