Needville Blue Jays

Angleton Wildcat Cross Country

Coach Chris Steger Head Boys Track Head Boys Cross Country Angleton High School 1 Campus Drive Angleton, TX 77515 5/11/2016 Cell – 214-417-1735

Dear Cross Country Runners/ Parents:

The first day of practice will be on August 1st at 7:30AM. We will meet on the field just behind the Weight Room. Before the season starts you need to make sure you have a physical on file and SportsWare taken care of (www.swo1123.net). You also need to have a good base of mileage under your legs. What I mean by this, is please don’t just sit around all summer and then the first time you run be August 1st. If you do that, you will be too far behind and will be hurting not only yourself but the team as well. I want to hit the season “running.” I have attached a workout for the summer for you to let you know what I am looking for by August 1st. Understand that this is just a guideline. I realize you have summer vacations and other things going on so tweak it as you wish. Also feel free to do more then what I have attached, this is just a minimum. In case I missed someone, please spread the word about this letter to anyone you think might help our Team. Enjoy your summer and I will see you August 1st at 7:30am. I will be at high school starting the week of July 18 for SAQ for Football if you guys need something from me. Feel free to call or text if you have any questions.

Sincerely, Chris Steger

Summer workout

Date Mon Tue Wed Thu Fri Sat Sun Tempo: 45 Min Fartlek: 45 Min Long: Rest or 6-Jun 5 x 1000 30 min Easy 30 min Easy 50 min 30 Easy 13- Tempo: 45 Min Fartlek: 45 Min Long: Rest or 6 x 600 Jun 35 min Easy 35 min Easy 50 min 30 Easy 20- Tempo: 45 Min Fartlek: 45 Min Long: Rest or 10 x 400 Jun 35 min Easy 35 min Easy 55 min 30 Easy 27- Tempo: 45 Min Fartlek: 45 Min Long: Rest or 5 x 1000 Jun 40 min Easy 40 min Easy 60 min 30 Easy Tempo: 45 Min Fartlek: 45 Min Long: Rest or 4-Jul 8 x 600 40 min Easy 40 min Easy 65 min 30 Easy Tempo: 45 Min Fartlek: 45 Min Long: Rest or 11-Jul 10 x 400 40 min Easy 40 min Easy 70 min 30 Easy Tempo: 45 Min Fartlek: 45 Min Long: Rest or 18-Jul 5 x 1000 45 min Easy 45 min Easy 75 min 30 Easy Tempo: 45 Min Fartlek: 45 Min Long: Rest or 25-Jul 10 x 600 45 min Easy 45 min Easy 80 min 30 Easy 1st week of Practice ROYO 3 x 1 mile 45 Min 6 x 800 45 Min Circuit Rest or 1-Aug 60-90 2 min rest Easy HIlls Easy 7 x 400 30 Easy min