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FHS XC: Weekly workout plan, July 31-August 6
by posted 07/30/2022

Principle of the week = good form. Here is the link for the article and video links I sent previously on running form.

Every athlete should read and watch those materials in the next few days.

Going back to last week’s principle, consistency, everyone should keep building up to running 5-6 times each week. The easier runs in between conditioning workouts will help your body learn to regenerate and recover. The training will also add to your aerobic capacity and provide an opportunity to work on sound running form. Even though it’s a short run, just getting out the door and doing it will cumulate over time into large effects.

Monday is a key day to get a run in, given the timing of our other workouts. Below is the weekly plan.

It was an great week of training, I'm seeing lots of progress. Have a restful weekend, and I look forward to seeing you next week!

Coach Swiston








Continuous run, 20-30 minutes

Continuous run, 35-50 minutes


Conditioning at South Run

Mini hurdles

Continuous run, 40 minutes

Hill repeats

Hawks relay           

Mini hurdles

Continuous run, 55 minutes

Hill repeats



20-25 minutes easy run

25-40 minutes easy run


Conditioning at Burke Lake

Plyometric drills

Continuous fartlek run, 40 minutes

Strength circuits

Plyometric drills

Continuous run, 55-60 minutes


20-25 minutes easy run

25-30 minutes easy run

Saturday Conditioning at Fountainhead

Strength circuits

Continuous run, 40 minutes

Leg strengthening

Strength circuits

Continuous run, 55-60 minutes


Hebrews 12:1-2: Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.


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Running Form Article and Videos-Please read and watch
by posted 07/28/2022

Hi team,

Good running form can help you run faster while using less energy, and reduces injury risks. Please read the below article on running form and watch the links below. Note the key points that are summarized below. We'll be emphasizing these things in our drills and running throughout the season.


Coach Swiston 



Foot strike: Mid-foot to fore-foot

Foot should land below your hips, not out in front of you

Calves and shins: dorsiflexion.

Knees: drive, lift.

Waist: Straight, neither leaning forward nor backward. Forward lean should come from your ankles.

Arms: Keep elbows at 90 degree angle. Arms should clear the torso both in front and in back with each stride. Forward-backward motion, any side-to-side motion is wasted. Hands should pass the body at the beltline.

Shoulders: Swing from the shoulders, not the elbows. Relaxed, loose, and low—not high or tight.

Head and neck: Keep your gaze focused about 20 meters ahead of you and only glance down when necessary. Side to side motion is wasted.


Running posture:

  1. Run tall
  • Keep the body upright
  • Keep the head up and the chin parallel to the ground
  • Lean forward slightly
  1. Face forward
  • Align head, knees, feet and hands to face forward
  • Eliminate unnecessary, counterproductive, and energy-wasting movements
  1. Stay relaxed
  • Relax muscles not directly involved in the running stride such as jaws, shoulders, and hands

Arm movement:

  1. Move opposite arms and legs in sync while running
  2. Pump arms forward and backward, not across body
  3. Swing arms from shoulders, not elbows
  4. Elbows at 90 degree angle, can vary from 70-120 throughout the arm swing
  5. Hands pass body at hip height
  6. Swing arms powerfully through full range of motion
  7. Keep shoulders and hands relaxed

Leg movement:

  1. Take off and land on midfoot or balls of feet
  2. Run lightly on feet, don’t pound
  3. Foot and knee pointed forward
  4. Avoid leg collapse
  5. Push off quickly, then lift foot toward butt
  6. Drive knee forward and upward
  7. Feet should land beneath the hips

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