Summer Training
(Info and Schedules)
Download weekly summer training schedules here!
| Download PDF | Training Week | Starting & Ending Dates |
|---|---|---|
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General Summer Schedule | Monday, June 2 - Saturday, August 9, 2025 |
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Week 1 | Monday, June 2 - Sunday, June 8, 2025 |
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Week 2 | Monday, June 9 - Sunday, June 15, 2025 |
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Week 3 | Monday, June 16 - Sunday, June 22, 2025 |
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Week 4 | Monday, June 23 - Sunday, June 29, 2025 |
| Week 5 (Moratorium) | Monday, June 30 - Sunday, July 6, 2025 | |
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Week 6 | Monday, July 7 - Sunday, July 13, 2025 |
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Week 7 | Monday, July 14 - Sunday, July 22, 2025 |
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Week 8 (XC Camp) | Monday, July 21 - Sunday, July 27, 2025 |
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Week 9 | Monday, July 28 - Sunday, August 3, 2025 |
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Week 10 | Monday, August 4 - Sunday, August 10, 2025 |
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Week 11 (First Week of School) | Monday, August 11 - Sunday, August 17, 2025 |
Summer cross-country training = friends, fitness, and fun!
A big part of our team's training takes place before the season, during the summer, which means tons of fun outside with friends. During the summer, we train together as a team five days a week (Monday through Friday).
Every other Saturday we have a long run together as a team in a cool location (often a local trail). On Tuesdays and Thursday we lift weights after practice, and on after Wednesday and Saturday team runs, we eat breakfast together. Sundays are a rest day.
While summer training is not required to run in the fall, it is an essential to developing fitness and preparing to race. Besides, it's fun! During summer training we get fit training in beautiful locations and playing in as much water as we can find. Check out some photos of the fun below!
Summer Training Schedule (Before UHSAA Moratorium)
This year, for the first month of the season, we are trying something new. From the start of summer training, through the start of the mandatory UHSAA Moratorium (June 30, 2025 - July 6, 2025) all runners will meet at Northridge two days a week (Tuesday and Thursday) for work on running form, mechanics, speed, and power development.
The principal goal will be to assess and work on running mechanics and general athletic movement patterns. We are trying to make sure kids are running right before we start trying to get them fit.
While we will focus on correct running form and moving athletically, we will also have fun. There will be breakfasts, treats, games, and prizes. Anyone is welcome...so if anyone attending has friends. please invite them! You may have to bear with us the first couple days as we get our bearings, but we think this will be a huge benefit to our athletes.
Summer Training Schedule (Experienced Runners)
After the 4th of July, the team will meet together 5-6 days a week, which will generally follow the schedule set out below. There will be some weeks where it is adjusted -- the precise schedule can be downloaded at the top of this page and can be found in the links provided during the parent meeting.
Monday
Every Monday morning during the summer (except for the first day), we meet at 7:00 AM (note that this is a change from past years when we met at 7:30 AM) at Fernwood Recreation Site (link to Google PIN and map below) on the East bench in Layton for a trail run.
Tuesday
Tuesdays we will meet at 7:00 AM at Northridge High School at the Northeast corner of the track. We will start out doing some drills and speed development work, and then the athletes will go on an easy run from the school. When the athletes return, we will head to the weight room for a short strength workout (designed to be completed in around 30 minutes if the athletes are diligent about moving through the exercises).
Wednesday
Unless there is a separate boys/girls run scheduled (which will happen occasionally later in the summer), on Fridays we will meet at 7:00 AM at the Centennial Trailhead of the Weber River Trail near the toll road in South Weber. The trail runs west along the Weber River to Fort Buenaventura and beyond. This is always one of the athletes' favorite running location. The trail is flat, and paved after just over a mile and a half of light gravel. It is perfectly suited to standard road training shoes.
Thursday
Thursdays we will either meet at Northridge or another location for a specific activity, such as a scavenger hunt, Pineview day, or trail run at Snowbasin. These will be fun days. The overall summer schedule has general details, with specific information to be provided with each week's training.
Friday
On Fridays we will either meet at Oak Forest Park, where we will run through the hollow below Hobbs Pond, or we will travel to a trail to run. We get to run in some really neat places, and the kids enjoy the variety. On the days when we meet at Oak Forest Park, we meet at the pavilion on the east side of the park near the parking lot to the south of the elementary school field. After practice at Oak Forest Park, we have a team breakfast and play games.
Saturday
Every other Saturday (starting with the first week of summer training) those who are available will meet at the high school at 7:00 AM to carpool to a team long run location. The locations will be shown on the full summer training schedule.
We understand if runners have other family and work commitments that might make attendance impossible. But we would encourage everyone to attend, if possible. Long runs are essential for aerobic development, and the team bonding that occurs during these experiences can't be replicated effectively elsewhere.
Sundays
Sundays are a rest day, and athletes should do no running or cross training on that day. Walking or hiking is fine, if you're so inclined, but so is taking complete rest.
Weights & Strength
We will do strength training twice a week during the summer. On Tuesdays we will be in the weight room after practice, and on Thursdays we will do bodyweight strength/plyometrics after our scheduled run. We believe strength training is essential to athletic development and injury prevention, and encourage everyone to make a commitment to get stronger and more athletic by lifting. We will not be lifting heavy weight or exposing athletes to the risk of injury. At the beginning, no one will be putting a barbell on their back, and at no point will any athlete be doing a heavy conventional deadlift from the floor. We will work mainly with body weight, free weights (dumbbells and kettlebells), and sled pushes/pulls. Over the course of the summer, we will add a form of Romanian Deadlift and Trap Bar Deadlifts. If you have never lifted before, COME ANYWAY, we will start you at the very beginning, and we think you'll enjoy the process of getting stronger and more athletic!
Core Training
Athletes are expected to train core three times per week. We will have three separate core sessions, Core (A), designed to be completed on Mondays, Core (B), designed to be completed on Wednesdays, and Core (C), designed to be completed on Saturdays. When possible, we will do these sessions directly after completing our runs. When not possible, we expect the athletes to do these sessions at home. No equipment is required. The exercises in each session will change slightly over the course of the summer and the season. Each session is designed to be completed in 5-10 minutes if the athletes are diligent in moving through the exercises.
