Cross Country Training
Success is largely determined by consistent training over the summer then during the season! Summer camps is the greatest determining factor for a successful and injury-free season!
The Varsity team trains at a college level. Head Coach Rick Martinez brings over 30 years of experience to train his varsity teams at the high level. Varsity boys typically run 9-10 miles a day. The girls average 7-8 miles daily. All levels team train 2 times a week in our state-of-the-art weight room. With the help of our new Strength and Conditioning Coach, the teams do highly advance weight training. Varsity runners also utilize the MD pool to help increase their aerobic capacity.
Lower level teams average between 4-6 miles daily depending on the level and experience of the individual runner. Lower level teams weight lift as well.
Sample Varsity Level Workouts: Summer
Sunday: Off
Monday: Long Distance Run
Tuesday: AM Distance Run + PM Weight Lifting
Wednesday: AM Pool Workout + PM Distance Run
Thursday: AM Tempo or Fartlek + PM Weight Lifting
Friday: AM Pool Workout Only
Saturday: Long Distance Run
Sample Varsity Level Workouts: Fall Season
Sunday: Off
Monday: Long Distance Run or Tempo Run
Tuesday: AM Swim + PM Distance Run
Wednesday: Interval or Fartlek Workout
Thursday: Recovery Distance Run + Weights
Friday: Lite Distance
Saturday: Race
Sample Lower Level Workouts: Fall Season
Sunday: Off
Monday: 50 minute Distance Run
Tuesday: 40 minute Distance Run + Weights
Wednesday: Interval or Fartlek Workout
Thursday: Recovery Distance Run + Weights
Friday: Pre-meet Run
Saturday: Race
Most training is done on grass or trails at local parks in Santa Ana, Costa Mesa, Newport Beach, and Fountain Valley.
XC/Track Block Athletic Class. The block athletic class is primarily for varsity and potential varsity athletes. Not all Cross Country and Track athletes are enrolled in this class. Placement requires Coach Martinez’s approval. At this time, the class is full. Athletes can still be on the Cross Country and Track teams despite not being enrolled in the class.
Please be advised that this year (2017-2018), possible enrollment will require registration in summer camp, as well as 75% attendance in the summer camp.