Coach: Jon Erickson
Summer 2022/23 Schedule
***The following is a guide for being ready for the 2022 XC season. Whenever you start,
please start with WEEK 1. No matter when you decide. The Dates are only if you plan to
attempt a full summer running workload.
Week 1: 3-4 days of Easy running (30-45min)
Week 2: Day 1 Easy (30-45min), Day 2 Medium run (45min), Day 3&4 Easy (30-45min)
Week 3: Day 1 Easy (30-45), Day 2 Hilly Easy Run (30-45), Day 3 Easy (45-60),
Day 4 Hard (30-40min)
Week 4: Day 1 Easy (30-45), Day 2 Hard (30min), Day 3-4 Easy/Medium (40-60min)
Week 5: 5-6 Days of alternating Easy and Medium runs (30-45min)
Week 6: 5-6 Days of Easy-Medium-Easy-Hard-Easy-Easy runs (40-50min)
Week 7: 5-6 Days of Easy runs of 40-60min each followed by 6 x 200m race pace with
200m jog recovery between on 3 of the days.
Week 8: Days 1-3-5: Easy Run (30min) Days 2-4-6 Medium Run (30-45min)
Week 9: Days 1-3-5: Easy Run (30min) 1 set of 200m-400m-800m-400m-200m at Race
pace. Rest time of 2-3 minutes after each run.
Week 10: 3-4 Days of Easy Running (30-45min)
Week 11: 3-4 Days of alternating Easy/Medium Running (30-45min)
EASY RUN: This is a run at conversation pace. It is slow and steady to where you feel
comfortable but are able to talk.
MEDIUM RUN: This is a run that is at a faster pace, but your recovery does not take
long. In other words, your breathing returns to normal within 3-5 minutes. You will need
to experiment with your pace to find where you are running faster than an easy.
HARD RUN: This run is done at or just below what your race pace is. Many of you may
not know what your race pace is, that is okay. What I need is for you to run as if you
were trying to beat a time or go a certain distance about as fast as you could. This is not
a sprint. It needs to be a pace you can hold on to but fatigues you and takes
7-10minutes for breathing to be “normal” again.
A few suggestions to keep you motivated:
1. If possible,run with someone. In the current circumstances I would say only one
other person. No big groups.
2. Keep track of your miles. I will be giving out 100 mile and 200 mile club
T-shirts for your efforts this summer. A daily journal of your running is the
best way to see what you have accomplished.
3. If you do not have a watch with a stopwatch you should get one. It helps with
knowing where you are at in a run.
4. Find different places to run if possible. A fresh scene can be nice for running a
5. Do not sacrifice things you have planned for the summer to run. If you can work it
in, that is great, but it is okay to miss days. (Not when practice begins though!!!)
6. Have fun! Take care of your body, if it tells you it doesn’t want to go, don’t. This
should be fun, even though it is work!
Information for contact throughout summer and school year:
Coach Erickson: 503-367-3631 (Texts are best)
Remind app: This is where I tend to send out messages so sign up! Parents Too!
Text to: 81010
First day of practice is officially August 15th!!! I will give you further details as
Our first week of practice will begin at 9am in the wrestling room.
I will also send out a completed calendar of our meets the first day of practice. Things
may change between now and the start of our season.
Do not hesitate to contact me with any questions!!! Text message or email always