Banks County Cross Country

Summer Cross Country Training

The summer is upon us which means it is time for summer running! We run during
the summer to build an aerobic and muscular strength; this will allow runners to make more
progress during the year and be less susceptible to injuries. Cross country is a team sport
which is why we would like all team members to practice together during the summer. If you
cannot make summer practices, we can give you a plan for running on your own, but
running everyday on your own can become difficult. Also this is a great way to ease into the
sport, and when we start officially in August you will be in shape and ready to compete.

We will hold practice from 7:45am to 9:45am on all of the dates below. It is fine if you
cant come everyday or need to leave early on certain days. We still want you to come when
you can. At practice we will run and do additional activities that build auxiliary strength,
helping us stay injury free during the year. Your ride needs to be there each day at 9:45.

Things you will need:

- Updated physical, insurance, and concussion form

- Running Shoes (not worn out, old shoes create injuries)
- Stopwatch (any watch that has a start/stop feature)
- Running clothing (no jeans)

Practice Dates:

Tuesday 6/6- Thursday 6/8

Monday 6/12-Thursday 6/15
Monday 6/19-Thursday 6/22
Monday 6/26-Thursday 6/29
Dead Week (No Practice) 7/2-7/7
Vacation Week (No Practice) 7/8-7/15
Monday 7/17-Thursday 7/20
Monday 7/24-Thursday 7/27
Monday 7/31-Friday 8/4 (Start @ 3:30pm this week)

Remind 101 info: text the number 81010 the message @banksxc