Off Season Training Schedule

Esko Cross Country
Off Season Training




Good runners can be made during the season.  
GREAT runners are made during the off season.  

The links below will download the 2022 Summer off season training schedule (THANK YOU MICHAEL CORNELL FOR UPDATING THIS!).

NOTE:  This is a guide only.  While not mandatory, consistent running/training over the Summer will put you at an advantage come Fall and ahead of a lot of other CC runners which will translate to a better, more successful season for not only you but your team!  SISU!!!

Top line is for returning Varsity runners (those shooting for a sub 18:00 5K, 300+ miles).

Second line is for returning JV runners (those shooting for a sub 19:00 5K).

Third line is for returning JH runners and new runners. 

WHEN RUNNING OUTDOORS, IT IS IMPORTANT TO BE SEEN (I.E. WEAR BRIGHT, REFLECTIVE CLOTHING, HEADLAMPS, ETC.) whenever it may get dark or in weather that could make it difficult for drivers to see you!  Unless you are on a running path, always stay on the LEFT shoulder of the road (i.e. facing traffic).

2022 Off Season Training Schedule.pdf
XC Core Training.doc
CC Strength Training