Welcome to the home of the Sandpoint High School Cross Country team. SHSXC is dedicated to Sandpoint High School Cross Country all year round.

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Summer Running Chart

Why: The summer running chart is to provide a guide to your summer training. The goal is to prevent both over and under-training by gradually working up to the first week of the season. There are no skipping weeks, and if you do miss a week, go back to the last week you left off. This will gradually prepare you for the first day of practice August 15th. If you would like to modify your summer plan please contact us and we’ll help you with specifics.

Cross Training: Biking, swimming, hiking, ultimate frisbee are all great cross training activities and we highly recommend that you stay active in addition to running. With biking, a lot of spinning and road riding is recommended along with mountain biking.

The Chart
 Level 1Level 2Level 3Level 4
Week 1 (June 16th)4 miles over 2 runs5 miles over 2 runs6 miles over 2 runs7 miles over 2 runs
Week 25 miles over 2 runs6 miles over 2 runs7 miles over 2 runs8 miles over 2 runs
Week 36 miles over 2 runs9 miles over 3 runs10 miles over 3 runs10 miles over 3 runs
Week 47 miles over 3 runs10 miles over 3 runs12 miles over 3 runs12 miles over 3 runs
Week 58 miles over 3 runs12 miles over 3 runs14 miles over 4 runs16 miles over 4 runs
Week 69 miles over 3 runs14 miles over 4 runs16 miles over 4 runs19 miles over 4 runs
Week 710 miles over 3 runs16 miles over 4 runs18 miles over 4 runs22 miles over 5 runs
Week 812 miles over 4 runs16 miles over 4 runs20 miles over 5 runs24 miles over 5 runs
Week 914 miles over 4 runs18 miles over 5 runs24 miles over 5 runs27 miles over 6 runs
Total Miles75106127145
Level ExplanationFirst Year high school runner or haven’t run since last seasonSecond year high school runner or have a small base to build off ofThird year high school runner training 6 or more months per yearFourth year high school runner or special permission.
Sample WorkoutsFirst 5 weeks mix walking with running if you need to. IE 1 mile run, 10 minute walk, 1 mile run. After week 5 work up to all running.First 3-4 weeks mix walking with running if you need to. 2 mile run, 10 minute walk, .5 run, 5 minute walk. After that work up to all runningBreak runs up for mileage but try to make all runs at least 3 miles. So week 2, a 4 and 3 mile, or two 3.5 mile runs would work. Last 3 weeks of plan start adding some tempo runs into your week.Break runs up for mileage but try to make all runs at least 3 miles. So week 2, a 3 and 5 mile, or two 4 mile runs would work. Last 3 weeks of plan start adding some tempo runs into your week.

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