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 onpre-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 20-30 minutes of running per day, at least three days a week

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!) so they are ready for speed work at the first practice

  • MS runners should check with one of the coaches to see which plan is appropriate

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!) so they are ready for speed work at the first practice

  • Returning runners are expected to complete this preparation at a minimum

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!) and introduced speed 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.

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