Welcome to the home of the Sandpoint High School Cross Country team. SHSXC is dedicated to Sandpoint High School Cross Country all year round.

Workouts

Mid Range Intervals

We work down to these from longer intervals around mid season. We are starting to concentrate on building more speed now that the base is built and strength is building.

Example 1: 400 repeats

16 x 400 at 102% of race pace, 200 meter recovery run (under 2:00)

Example 2: Mixed repeats

4 x 400 at 102% of race pace, 200 meter recovery run (under 2:00) 4 x 800 at race pace, 400 meter recovery run (under 4:00) 4 x 400 at 102% of race pace, 200 meter recovery run (under 2:00)

Example 3: Relay intervals

Two runners take turns running 400 repeats, team totals 5 to 6 miles. While one is running a 400 the other is staying moving and waiting for their turn. These are run at or above race pace depending on the goals for the day.

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