Training Plans
The Knights utilize a three-tier system of training. These plans are designed to keep our runners injury free during the season. Qualification is based on pre-season preparation, not ability.
You must bring your running log to the first practice so the coaches can determine which group you will qualify for.
Runners will remain in their assigned squad for the entire season. Plan ahead!
Non-running activities (soccer, swimming, etc.) are valuable, but not ideal. Coaches will consider these for qualification on a case-by-case basis.
White Squad
This squad is meant for new runners who have little or no running experience
New runners should strive to get some running in prior to our first practice
If possible, start with 30 minutes of running per day, three days a week. The 30 minute run can be broken up (e.g., 10 min, rest, 10 min, rest, 10 min).
Once you can run 30 minutes without stopping, three days per week, add another day.
Build mileage slowly so your body gets used to the stresses of running.
Contact Coach F with any questions.
Grey Squad (MS)
This squad is open to Middle School runners who have completed the one of our three MS plans.
These runners have built up their off-season mileage (injury free!) and introduced some speed work prior to the first practice.
MS runners can check with one of the coaches to see which plan is appropriate.
This is a one month plan.
Grey Squad (HS)
This squad is open to High School runners who have completed the Grey Squad Training Plan.
These runners have built up their off-season mileage (injury free!) and introduced some speed work prior to the first practice.
Returning runners are expected to complete this preparation at a minimum.
This is a one month plan.
Black Squad
This squad is for our most competitive runners (HS runners only).
These runners have completed the 9 week Black Squad Training Plan.
These runners have built up their off-season mileage (injury free!), introduced some speed work, and progressed to tempo work prior to the first practice.
Black Squad members will be able to jump ahead into advanced workouts to reach peak shape prior to the end of the racing season.
This is a two month plan.
Follow links below to see our pre-season training plans
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