• Things to do starting as soon as possible:

    1.  Sign up for the cross country remind - text @coachboles to 81010.

    2.  Sign up for the team by using the google form on the CC home page.

    3.  Fill out and submit the 6 electronic forms (see link on CC homepage).

    4.  You will need to get a physical if you haven't had one since April 1, 2021.  You cannot work out with the team after June 1 without a new physical.

    5.  Run on your own (Be aware of how much you are running each day and how long it takes you):

    • Run 4-6 days a week (1 of those will be your long run) - depends on your experience. 
      • Beginners 4 days a week at first, 5 days a week after a couple of weeks. 
      • Everybody else 5 or 6 days a week
    • Distance per day also depends on your experience.  
      • Beginners 2-3 miles per day the first 3 or 4 weeks, then add 1/2 mile per day every other week.
      • Everybody else - 3-5 miles per day.
    • Long run (1 per week) - slower but longer than other runs - 1/2 - 4 miles longer than your other runs.
    • As part of each run, throw in 8-10 60-100 yard surges during the run, or 8-10 60-100 yard sprints at the end of the run.
    • Other things to help you get stronger:
      • Drills before you run
      • Stretching after you run
      • Abs/pushups anytime of day to help with core strength

    6.  Diet, hydration, rest

    7.  Positive attitude, planning, time management.

    8.  If you know anyone else interested in running, have them come see Coach Boles!

    9.  If you have any injuries come up, you might be going too far or too hard at the moment.  Contact Coach Boles and let's see what we can do to take care of the situation.  The normal progression is backing off the mileage or speed, then take a few days off.  If neither helps, seeing the trainer is the next step.