Announcements & Training Plan for the Week of 8/25/25

 Announcements for the week of 8/25/25:

  • Welcome to SCXC 2025! 
  • First Day Survey HERE
  • The season begins Mon 8/25. We will meet in the aerobics room Mon-Friday at 3:00--enter the gym and look for runners. 
    • In order to participate in practice, you will need:
      1. Your FinalForms signed by a parent/guardian
      2. Your FinalForms signed by you, athlete 
      3. An up-to-date physical on on FinalForms
    • You do not need to pay your fees in order to begin attending practice  
    • Practice will end at 5:00 
  • There is an optional practice Saturday morning at Shorecrest at 9:00am. Summer runners will attend. New runners may attend if they are feeling good or missed days.
  • Many first-time athletes' questions can be answered via the FAQ page.
  • The captains have organized a team bonding event at Richmond Beach at 6:00pm after the first practice, 8/25. 

Direct emails to shorecrestdistancerunning@gmail.com

 

Running club meeting during lunch will resume Monday 9/8.


New & Returning Runners

Off-Season Trained Runners

M

  • 10 x (2 min Easy, 1 min Walk) 
  • Skills/Strength time 
  • 30-50 min E +Strides
  • Skills/Strength Time

T

  • 10 - 15 x (1 min Easy, 1 min Walk)
  • Weight Room Intro 
  • 4 x 60m Sprints w/ 2 - 3 min recovery, 16 min Tempo, 2 min recovery, 8 min Tempo
  • Weight room

W

  • 8 x (3 min E, 1 min W)
  • Skills/strength time 
  • 30-50 min E + Strides
  • Skills/strength time 

R

  • Fartlek (i.e., alternating run/walk)
  • Strength time 
  • Fartlek at 5k pace:
    • WU
    • 8 x (2 min H, 1 min E)
    • CD
  • Weight Room 

F

  • Captains' Practice
  • Whiteboard time
  • Captains' Practice
  • Whiteboard time

S

Optional practice:
  • 10 - 15 x (1 min Easy, 1 min Walk)
  • Intro to weight room 
  • Medium-long Run
  • Weight Room