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

Cross Training

Workout Ideas

Eight Benefits of Cross-Training

Endurance

Long Runs

Longer Inervals

Foundation

Speed

Tempo

Fartlek

Mid Range Intervals

Short Intervals

Kick Building

Circuit

Strength

Hill Running

Long Hill Repeats

Moderate Hill Repeats

Short Hill Burst Repeats

Daily Core

Circuit Core

Sand Running

Warm Ups

Easy Jog

Stretching

Drills

Striders

Short Intervals

These are meant to increase your speed towards the end of the season when you should be at your fastest. Remember: Speed = Stride Length x Stride Frequency.

Example 1: 200 repeats

30 x 200 above race pace. 200 meter recovery (under 1:00)

Example 2: 50/60's

Sprint 50 meters, jog 60 meters for 20 to 30 minutes. This is a great speed builder and it prepares runners mentally to be able to push to their maximum effort in races.

next 5 days

Nada

Nothing on the schedule

full schedule

inspirations

1. Stress improvement, not perfection (or winning). 2. Don't take yourself too seriously; laugh at yourself and have fun. 3. Set attainable goals; reach them and then set higher ones. 4. Be positive, walk tall, smile often, don't complain or procrastinate. 5. Prepare purposely, but don't overtrain. 6. Remember- Sports is a game and meant to be enjoyable.

- Dick Gould, Stanford tennis