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 * Welcome to the Central York Cross Country Wikipage!**

Central York Cross Country - Weight Training Circuit

-	1st set – 15 push ups -	2nd set – 15 push ups -	3rd set – max -	-	1st set – 20 crunches -	2nd set – 20 crunches -	3rd set – max
 * 1) 1	Push Ups
 * 1) 2 	Crunches

-	1st set – 15 reps (very comfortable weight) -	2nd set – 10 reps (increase weight by 5 lbs)
 * 1) 3	Leg Extensions

-	1st set – 15 reps (very comfortable weight) -	2nd set – 10 reps (increase weight by 5 lbs)
 * 1) 4	Leg Curls

-	2 sets of 15 for each leg (hold leg for 3 seconds at the top of each extension)
 * 1) 5 	Side Leg Lifts

-	2 sets of 15 for each calf
 * 1) 6	Calf Raises

-	1st set – 12 reps (comfortable weight) -	2nd set – 10 reps (increase weight by 5 lbs)
 * 1) 7	Chest Press

-	1st set – 15 reps (comfortable weight) -	2nd set – 12-15 reps (increase weight by 5 lbs)
 * 1) 8	Chest Fly

-	1st set – 15 reps (comfortable weight) -	2nd set – 12-15 reps (increase weight by 5 lbs)
 * 1) 9	Triceps

-	1st set – 15 reps (comfortable weight) -	2nd set – 12-15 reps (increase weight by 5 lbs)
 * 1) 10	Biceps

Central York Cross Country Summer Workout Schedule •	This summer workout schedule is based on research and the personal training ideas of Coach Potts and Coach Wolfgang.

Session #1 – Base Training •	No matter what your level, this is the time to build up your base. This should be low intensity high mileage running. We will also start our weight training during this time. •	All runs should start with a 5-minute warm up and dynamic stretching. •	B = Beginner		I = Intermediate		A = Advanced

Week #1 - June 9-15 June 9 - 	B – 20 minutes	I – 30 minutes		A – 40 minutes June 10 -B – 20 minutes	I – 30 minutes		A – 45 minutes June 11 -B – 22 minutes	I – 32 minutes		A – 45 minutes June 12 -Weight Training B – 22 minutes	I – 34 minutes		A – 50 minutes June 13 - Day Off June 14 -B – 30 minutes	I – 40 minutes		A – 60 minutes June 15 - Cross Training

Week #2 – June 16-22 June 16 - B – 25 minutes	I – 35 minutes		A – 45 minutes June 17 -Weight Training B – 25 minutes	I – 35 minutes		A – 50 minutes June 18 -B – 30 minutes	I – 40 minutes		A – 55 minutes June 19 - Weight Training B – 35 minutes	I – 45 minutes		A – 50 minutes June 20 - Day Off June 21 -B – 35 minutes	I – 50 minutes		A – 65 minutes June 22 -Cross Training

Week #3 – June 23-30 June 23 - B – 30 minutes	I – 40 minutes		A – 45 minutes June 24 -Weight Training B – 35 minutes	I – 45 minutes		A – 50 minutes June 25 -B – 35 minutes	I – 45 minutes		A – 55 minutes June 26 -Weight Training B – 30 minutes	I – 40 minutes		A – 55 minutes June 27 -Day Off June 28 -B – 40 minutes	I – 55 minutes		A – 70 minutes June 29 - Cross Training

Week #4 – June 30-July 6 June 30 -B – 35 minutes	I – 45 minutes		A – 45 minutes July 1 -Weight Training B – 40 minutes	I – 50 minutes		A – 55 minutes July 2 -B – 40 minutes	I – 50 minutes		A – 55 minutes July 3 - Weight Training B – 45 minutes	I – 50 minutes		A – 60 minutes July 4 -Day Off July 5 -B – 45 minutes	I – 55 minutes		A – 75 minutes July 6 -Cross Training

Week #5 – July 7-July 13 July 7 - B – 40 minutes 	I – 50 minutes		A – 55 minutes July 8 -Weight Training B – 45 minutes	I – 55 minutes		A – 60 minutes July 9 -B – 45 minutes	I – 55 minutes		A – 60 minutes July 10 -	Weight Training B – 40 minutes 	I – 45 minutes		A – 50 minutes July 11 - Day Off July 12 -	B – 50 minutes	I – 60 minutes		A – 80 minutes July 13 -	Cross Training

Session #2 – Hill/Speed Progression •	If you completed the base phase of the program, you are ready to introduce some speed and hills into your workout. •	All runs should start with a 5-minute warm up and dynamic stretching. •	T = Tempo, F = Fartlek

Week #6 - July 14-July 20 July 14 - B – 30 minute (T)	I – 35 minute (T)	A – 40 minute (T) July 15 -	Weight Training B – 40 minutes 	I – 45 minutes 	A – 50 minutes July 16 - B – Hills		I – Hills		A – Hills 25 minutes		30 minutes		35 minutes July 17 - Weight Training B – 30 minutes	I – 35 minutes	A – 40 minutes July 18 -	Day Off July 19 - B – 45 minutes	I – 50 minutes	A – 60 minutes July 20 -	Cross Training

Week #7 – July 21-July27 July 21 -	B – 40 minute (F)	I – 45 minute (F)	A – 50 minute (F) July 22 -	Weight Training B – 35 minutes	I – 40 minutes 	A – 45 minutes July 23 -	B – 6 times 400	I – 6 times 400	A – 8 times 400 25 minutes	    	30 minutes          	30 minutes July 24 -	Weight Training B – 30 minutes	I – 30 minutes	A – 30 minutes July 25 -	Day Off July 26 -	B – 45 minutes	I – 50 minutes	A – 65 minutes July 27 -	Cross Training

Week #8 – July 28-August 3 July 28 - B – 30 minute (T)	I – 35 minute (T)	A – 40 minute (T) July 29 -	Weight Training B – 35 minutes	I – 40 minutes 	A – 45 minutes July 30 -	B – Hills		I – Hills		A – Hills 25 minutes		30 minutes		35 minutes July 31 -	Weight Training B – 35 minutes	I – 40 minutes	A – 45 minutes August 1 -Day Off August 2 - Cross Training

Week #9 – August 4-10 August 4 - B – Michigan	I – Michigan	A – Michigan August 5 - Weight Training B – 30 minutes	I – 35 minutes	A – 40 minutes August 6 -B – 6 times 800	I – 8 times 800	A – 10 times 800 20 minutes		25 minutes		30 minutes August 7 -	Weight Training B – 35 minutes	I – 40 minutes	A – 45 minutes August 8 - 	Day Off August 9 -	B – 50 minutes	I – 60 minutes	A – 70 minutes August 10 -	Cross Training

//**Running Websites**// Running Nutrition - http://running.about.com/od/nutrition/a/nutrition101.htm Off-Season Training - http://www.halhigdon.com/crosscountry/cross.htm Runner's World - [|http://www.runnersworld.com]