Workouts will be emailed to you individually to your prep accounts. If you do not receive an email from me by Saturday afternoon (give or take 5pm) you should contact Coach Lipari or Coach Magenheim and they will speak to you.
SUMMER TRAINING 2021
Week 1: .pdf
Week 2: .pdf
Week 3: .pdf
Week 4: .pdf
Week 5: .pdf
Week 6: .pdf
Freshmen and New Athletes
Welcome to St Francis Prep! At some point, you indicated an interest in Cross Country or Track, so we are sending you some information about our Cross Country team. If you have any questions about the team or school after reading this letter, feel free to email me at [email protected]
All athletes interested in indoor or outdoor track should join cross country in the fall unless they are competing in another fall sport.
If you’re not familiar with Cross Country, the freshmen race is usually 1.5 miles through a woodland course. There are individual awards and team awards at the end of each race.
About the team and what is expected:
The team practices 5 days a week with races on Saturdays. Our competitive season starts around September 10th and ends with the Championship meet the first weekend in November.
What to expect and what you need to do:
- bring a positive attitude.
- bring a strong desire to do well and try your best.
- no experience is necessary, we’ll teach you what you need to know.
- understand that this is a track team and running is required to be on it.
- experience shows us that the most successful athletes are those who want to do well and who are willing to make an effort.
What should you be doing over the summer in preparation for Cross Country? First, buy a good pair of running shoes. For beginner runners I recommend the Nike Pegasus (you can buy an older model for much cheaper). For training, a good pattern would be to run 2 or 3 days one week, then run 3 to 4 days the following week, alternating between 2 to 3 days a week and 3 to 4 days a week. Your first time out, try running 10 minutes, the second time 20 minutes, then alternate 10 minute/20 minute runs.
If you have never run before you should try to run/walk the amount of time and eventually you will be able to run the full amount by September. If you find the amount of time too short you can always increase it by 10 minutes at a time. Those of you that have been running should continue with your schedule.
If you are unable to run this summer, as long as you bring that willingness to try, then you should have no problems when we start team practices. If you have any questions or you want a more competitive workout schedule, you can email me at [email protected]
Our first practice is Tuesday, August 24th at 10:00 AM behind the school (there is construction going on, so the parking lot itself will not be available). We will meet near the park behind the school, towards the Francis Lewis Blvd side of the park.
Before you are allowed to run, you MUST first be cleared by the school nurse. Your medical and permission slip must be sent to her at school and track must be indicated as the sport. The first practice should be over by 11:30. Come dressed to run and bring water. We hope to see you in August and we really hope you decide you want to join the Cross Country team.
Enjoy the rest of your summer,