XC Practices 4:50 - 7pm Tue - Fri
Meet at BHS Stadium Snack Bar

Week of Nov 3rd - Nike Prep: 
​​Mon - 30 min w/ 5x 20 second striders
Tue - Pre-Race warm up. 1 mile jog > Groove rhythm 3x 800 > 1 mile jog. 
Wed - 30 min w/ 5x 20 second striders
Thu - 5 x 1k at race pace + last 1k fast/faster/fastest
Fri - 25 min run w/ 5 x 20 sec strides
Sat - Progression Run. 5 min easy, then steadily pick up the pace every 5 minutes over the next 20 minutes. Recover jog as needed. 
Sun - Brisk walk and mobility

Week of Nov 10th - Nike Prep: 
​​Mon -  Off or Very easy day with strides
Tue - Progression Run. 5 min easy, then steadily pick up the pace every 5 minutes over the next 20 minutes. Final 5 should be FAST. Recover jog as needed. 
Wed -  Normal easy day with strides
Thu -  NO TEAM WORKOUT! Normal easy day with strides
Fri -  Normal easy day with strides
Sat -  30-90 Fartlek on grass or a dirt trail: 7 min easy, 8 min with 4 x 20 sec strides. 24 min of 30 sec at a fun-fast pace, with 90 seconds easy to start, then slowly speeding this up to a steady pace. Be very conservative to start this. Must finish saying you could have done this for 3 more sets. 5 min cool. Total workout is 44 min 
Sun - Brisk walk and mobility

RACE Week Nov 17th - Nike  
​Mon-  Very short easy day and strides
Tue - Normal easy day with strides
Wed - Race pace workout - Light volume  1800m total
Thu - Shake out run before lunch while traveling.
Fri - Pre-Race
Sat -  Race
Sun- REST  ​

Post Run #1 IMMEDIATELY after run 

 Multi-Directional Cool Down - exercises for 20m and then 10m
1. Backward jog
2. Forward skip
3. Backward skip
4. Backward skip w/twist
5. Side jump jacks - L/R
6. Side slide - L/R
The following are done for 10m
1. Forward single-leg hop - L/R
2. Backward single-leg hop - L/R
3. Forward double-leg hop
4. Backward double-leg hop
5. Crouched walk - forward/backward
General Strength and Mobility  
1. Bird Dog x 5
2. Clams x 8
3. Reverse Clams x 8
4. Reverse Air Clams x 8
5. Lateral Leg Raise x 8 (toes in, neutral, and
out)
6. Inch Worms with Push-Ups x 5
7. Bird Dog - Side Extension x 5 each side
8. Single Hip Bridge x 10 each leg
9. Bridge with Heel Walks x 2
10. Iron Cross x 10
11. Knee to Chest Extension x 5 each leg
12. Leg Raise with Bent Knee x 5 each leg
​Core X - 30
seconds for each exercises, no breaks.
1. Running V-Sits
2. Australian Crawl
3. V-Sit Flutter Kicks
4. Side Plank Leg Lift
5. Supine Plank
6. Side Plank Leg Lift (other side)
7. Superman
8. Push-up to Side Plank
9. V-Sit Scissor Kicks
10. Rockies
Barefoot #1 Routine on grass/turf/sand. Go 7-10 meters on
all of these.
1. Forward walk
2. Backward walk
3. Toes in walk
4. Toes out walk
5. Outside of foot walk
6. Inside of foot walk
7. Heel Walk
​

Post Run ​#2 IMMEDIATELY after run:

Lunge Matrix
1. Forward Lunge x 10 (5 each side)
2. Forward Lunge with Twist x 10 (5 each side)
3. Side Lunge x 10 (5 each side)
4. Back and to the Side Lunge x 10 (5 each side)
5. Backward Lunge x 10 (5 each side)
 Multi-Directional Cool Down - exercises for 20m and then 10m
1. Backward jog
2. Forward skip
3. Backward skip
4. Backward skip w/twist
5. Side jump jacks - L/R
6. Side slide - L/R
The following are done for 10m
1. Forward single-leg hop - L/R
2. Backward single-leg hop - L/R
3. Forward double-leg hop
4. Backward double-leg hop
5. Crouched walk - forward/backward
General Strength and Mobility
1. Prone Plank - 30 sec
2. Side Plank - 20 sec
3. Supine Plank - 20 sec
4. Plank with Arm Extension x 5
5. Supine Plank with Alternate Leg Lifts x 5
6. Plank Forward and Back x 10
7. V-Sit Alternating Bent Knee x 5
8. Squat with Arm Extensions x 10
9. Double Hip Bridge x 10
10. Clams x 8
11. Lateral Leg Raise x 8 (toes in, neutral, and
out)
12. Leg Extensions: Forward and Back x 5
(forward, back = 1 rep)
13. Leg Extension at 45º: Forward and Back x 5
(forward, back = 1 rep)
14. Iron Cross x 10
15. Knee to Chest Extension x

RPE Scale

Interesting reading...
Overuse injuries (why doing more is NOT better)

Be prepared to share your workouts with Coaches!  My Strava name is under karensmidt
​
Download Garmin Connect App
Syncing Garmin Forerunner 25 watch to phone
Syncing Garmin 10 to computer  
​Phone Apps: Runna, Strava, RunKeeper, Stride, Zwift

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)

In season practices are on Tue, Wed, Thu, Fri  4:45pm - 6:45pm @ the Track (we meet in front of the snackbar).  Practice "typically" lasts 2 hours but will occasionally take less time if needed or longer if we have to go off site to Barr Lake or Adams County Fairgrounds. 
Mondays / Saturdays are TBA  -- we will meet one or the other but usually not both. 
WARM-UPS for Workouts: https://www.youtube.com/watch?v=8dIHS_UVfQ4​

LINK TO NIKE TRIP INFO
NIKE or TURKEY TROT PRACTICES
If you want to race in the Brighton Turkey Trot or the Nike Regional Championships in Arizona, the following workouts are suggested: 
To participate in Cross Country,  you must do the following:
1) Register ​NOTE THAT ALL ATHLETES NEED TO CREATE A NEW ACCOUNT. YOUR OLD ONE WILL NOT WORK:     Link: https://chsaanow.com/documents/2024/4/24/Updated_CHSAA_PPE_Form_4_2024.pdf?id=2248
2) Current Physical (physicals expire one year from the date issued). Use the CHSAA form included in your registration--this is a NEW FORM that CHSAA requires, so don't try to upload an old form from your doctor's office. 
3) Pay all outstanding fees (including the sport fee). 
CONTACT Brooke Milinazzo (athletic secretary) with any concerns or questions: 303-655-4155
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