Hornell Cross Country Summer Workout Recommendations


Summer preparation is important. It’s never fun to come to the first few days of practice and hurt yourself, or worse… quit, trying to keep up with those who have trained throughout the summer. Avail yourself of the opportunities to train or race. Consider the Tuesday Night Running Club. Join a local track club. Run local races, such as the ones in Alfred, Hornell, or Arkport. In general, your training should look like this.


·         Monday: Varied pace running. Run easy for the first 5-10 minutes, then put in bursts of 10 to 60 seconds with jogging between for the next 10 minutes, and run easy until you get home.


·         Tuesday: Easy distance running between 30-45 minutes.


·         Wednesday: Speed work. Race in the local Track Club meets, or run your fastest for 1, 2, or 3 miles.


·         Thursday: Easy distance running between 45-60 minutes.


·         Friday: Easy distance running between 30-45 minutes.


·         Saturday: Race or rest.


·         Sunday: Rest.


Feel free to cross-train on any day. Swimming, biking, rollerblading, hiking, lifting, or walking for over 30 minutes are all beneficial. When you run, try to vary the surfaces. Keep in mind that your races will be mostly on grass once the season starts. You may need to get your ankles used to uneven terrain.


Open camp will be held August 11th-14th. Your parents need to meet with the coaches one of these nights to fill out athlete contracts and health history forms. You cannot begin official practice until these forms are returned! The first official practice for varsity begins August 18th at 8:30 AM. Meet in the back parking lot by the baseball stadium. Modified runners may run with us, but do not officially begin until September 1st. We will e-mail you a full schedule when I learn the dates for the invitationals. It will also be posted at http://www.hornellcityschools.com/xc.


N.B. Modified runners need only do HALF of what is recommended above. Do not be intimidated by the distances—we will work with you to help you improve each practice.

Summer Track Dates 2014

June 18 @ Campbell-Savona School A meet

June 25 @ Alfred State Track B meet

July 2 @ Avoca Central School A meet

July 9 @ Campbell-Savona School B meet

July 16 @ Canisteo Elementary School Tribune Championship meet

A meets feature the 800 and 1500; B meets feature the 400 and 3000



Have fun, and we hope to see you several times this summer.



Mr. DeMarco and Mr. DeGaetano