Welcome to the home of the Sandpoint High School Cross Country team. SHSXC is dedicated to Sandpoint High School Cross Country
all year round.
Workouts
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Cross Training
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Endurance
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Speed
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Strength
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Warm Ups
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Mid Range Intervals
We work down to these from longer intervals around mid season. We are starting to concentrate on building more speed now that
the base is built and strength is building.
Example 1: 400 repeats
16 x 400 at 102% of race pace, 200 meter recovery run (under 2:00)
Example 2: Mixed repeats
4 x 400 at 102% of race pace, 200 meter recovery run (under 2:00)
4 x 800 at race pace, 400 meter recovery run (under 4:00)
4 x 400 at 102% of race pace, 200 meter recovery run (under 2:00)
Example 3: Relay intervals
Two runners take turns running 400 repeats, team totals 5 to 6 miles. While one is running
a 400 the other is staying moving and waiting for their turn. These are run at or above
race pace depending on the goals for the day.
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next 5 days
Nada
Nothing on the schedule
full schedule
inspirations
The Truth is that Running Hurts. No one gets faster without meeting their personal pain barrier straight on. No amount of junk miles, fun runs or affirmations are going to get you over the hill at the five mile mark in a 10k. However, what will pull you through is solid prep with hard hill runs and interval work
- Manciata
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