Monday, March 5 Distance runners: 8 x 800 with decreasing rest (time below indicates when to start next interval): (sub 2:25-30 group): 4:15, 4:00, 3:45, 3:30, 3:15, 3:00, 2:45 (sub 2:40-45 group): 4:30, 4:15, 4;00, 3:45, 3:30, 3:15, 3:00 (sub … Continue reading →

Hello Strawberries, and congratulations again on your championship season! Yes, I came up short on posting workouts for a couple of weeks. My humblest apologies there! After a couple of weeks of time off and/or easy running, many of you … Continue reading →

As we square with the home stretch portion of the cross country season, we will find that the competition is likely to intensify as we approach the PA-USATF Championships on Saturday, Nov. 21st. This meet has now been opened up … Continue reading →

Monday, Sept. 12 5-6 x 1100-meter Campanile repeats (jog down rest) Thursday, Sept 15 800 on/offs (4-5 miles) Saturday, Sept. 17 LONG run (20-25% weekly mileage, starting off easy, but working down to 1:00-1:15 slower than marathon pace for the … Continue reading →

Greetings Strawberry Canyoneros—it’s high time to dust off those spikes–a new cross country season is almost upon us! I will attempt to incorporate “odd-day” workouts in order to account for weekend cross country races vs. those training through on our … Continue reading →