Marcos de Niza

X-Country and Track & Field
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CROSS COUNTRY
BOYS & GIRLS
2009

Website: www.marcosxctf.com
  
 
* Parents and friends make a tax donation to the MdN cross country team!
Hand check to Coach Busch or Rodriguez
 
 
On Own or with a buddy on days we dont meet:

 

Tuesday - Crosstrian: Swim or Bike for 40-60 min. run 20-30 minutes in afternoon

 

Thursday - A Group run atleast 1-2 times a week on own 6 miles easy

 

- Core!!!!!!! 5 times a week! 


 


Things to do to be prepared:
- Watch
- Sunglasses
- Small Journal 
- Two pairs of running shoes
 - Water Bottle!!!!!!


* I will not be providing water!

* Directions tab has directions to all practices!

 

 
TIPS
  • Do toe taps weekly!
  • (A) group 25-30 miles a week is plenty the first month but is crucial! By July you should be doing 30-35/40 a week.
  • Crosstrain!
  • Make sure your are staying of gravel/grass is best!
  • Always focus on form and stay relaxed do some fast pick ups or strides !
  • Last but not least be patient and set a summer goal for your self! 

LAST BUT NOT LEAST BRING A POSITIVE ATTITUDE. HAVE FUN AND IMPROVE!!!!!