Summer Conditioning Schedule

Springboro Junior High

Summer Conditioning

This schedule will take you to the start of official practice! These are based on minutes jogging at a comfortable pace. The pace should be conversational, meaning, you can talk to someone while jogging.

Keys to Success

• Start at a reasonable pace. You should be able to hold a conversation while jogging. As you are able to sustain a good pace over longer periods of time, gradually increase your pace.

• STRETCH – just because there is no one with you doesn’t mean you are relieved from your stretching duties – BEFORE AND AFTER

• Foam Roll or use a Stick Roller after a run to stretch the muscles

• Hydrate! Make sure you are drinking lots of water throughout the day

• Run with people who are about the same ability

• Have fun and try new routes. Mix it up at the park, on a trail, or in the neighborhood with friends.

• Always make sure your family knows when and where you are running.

• Running long distances…fast…takes commitment and preparation. Running over the summer is a great activity to pass the time, but also prepares you for a fantastic Cross Country Season. By running over the summer, you train your legs to run for extended periods of time and are ready to work on racing! Running over the summer will also prevent injuries and soreness during the season.

CORE/STRENGTH – M / W / F

- 25 crunches - 15 side crunches (Left and Right) - 30 sec Flutter Kicks

- 25 push ups - 30 squats - 20 lunges total

- 1 minute plank - 20 hip raises - 20 fire hydrants

JULY CONDITIONING

Starting 7/8– Monday, Wednesday, Friday from 8:00 a.m.-9:30 a.m. at Springboro Junior High (meet at the track)

Bring: Water, towel, watch

-All conditionings are voluntary

UPDATES: www.springboroxc.com