TRAINING PLAN DETAILS

Training Plan: you access the training plan & record your daily training results thru the “Train Heroic” app on your phone or computer. If you want a paper copy email Coach Troy (tanderson@lwsd.org).

Summer Training plan can be accessed via the TrainHeroic app (download & sign up on your mobile device) or via www.trainheroic.com

There are four different training plans based off how many miles per week you are able to run. 

Volume 1 (V1): runs up to 4 days per week and is good for athletes just getting into XC or coming off an injury.
Volume 2 (V2): runs up to 5 days per week and is good for athletes with some XC or track experience.
Volume 3 (V3): runs up to 6 days per week and is for athletes who have ran XC & Track in the past and without current injury.

Volume 4 (V4): same as V3 with a some more miles per week including double running days. 

FALL XC

Here is a typical practice day (specific event groups may vary):

3:35 Meet with coach.
3:45-4:05 Warming-up
4:10-5:20 Workout 
5:20-5:40 Cool-down (5 min jogging, 10 min stretching)
5:40 Go home

Monday | Tuesday  |  Wednesday  | Thursday  |  Friday     |  Saturday
  Hard            Light           Hard/Meet    Light/Mod   Light/Mod Hard/Invite
If you must miss a workout for an appointment or something, try not to miss a hard day, as you will fall behind the rest of the team. If possible, plan your appointments for after practice. Note that we plan to be done most days before 5:45, but this can’t happen if you are not prompt about pre-warm up and warm-up.

PRACTICE REQUIREMENTS TO COMPETE

In order to compete in the first meet you need 10 practices (8 for Jamborees), starting from the time you are fully eligible on Final Forms. (In order for a student to be able to participate the first day of practice, they must have completed all the eligibility forms and have clearance from the main office via Final Forms). Athletes will not be permitted to practice without proper clearance.

If you miss a practice you MUST notify a coach. If you notify a coach before missing a practice, then verbal notification is acceptable. If it is the day after, then you will need to bring a note (or email) by a parent, and this must be given to the coach the day after you were absent. Attendance will be taken DAILY. (Practice starts at 3:35, unless otherwise noted by event coach). Attendance is taken via Final Forms, and all missed practices automatically generates an email to athletes parents.
If you have an unexcused absence from practice (no notification or note) you may not be allowed to participate in that week’s meet. This also applies to Invitationals, Kingco, Districts and State.
As a general guideline: Two days missed in one week means you will not be allowed to participate in the next meet. (NOTE: The XC week runs from Friday to Thursday).
Missing more than 5 practices during the season will necessitate a discussion between the parent, athlete, coach and likely removal from the team. 

If you have three (3) unexcused missed practices, then you will have removed yourself from the team.
Be prepared for all practices and meets. Warm-ups (long-sleeve T-shirt, sweatshirt, running pants, etc) are REQUIRED for all practices and meets where there is even a slight chance of rain, or it is below 70 degrees, for at least the warm-up. Failure to do so may result in being sent home that day, which counts as an absence.

Typically 1-2 practices per week will be offsite from EHS (sometimes more or less). Coaches will communicate those practice locations/dates and they will be posted on the calendar. Therefore, we need to drive from Eastlake to the practice. This has been an awesome privilege, as running around Eastlake gets very monotonous and the roads/sidewalks are harder on the body than trails resulting in more injury. District transportation is not provided to/from practice. Athletes are expected to get their own transportation to/from off-site practices, typically via student carpools or parent carpools.