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Cross Country

Lace up your shoes this summer and get ready to run!
 
Students participating in XC during the  2017-2018 school year should be running over the summer to get prepared for team practice August 7th.   Calendars below provide some options on how to get ready this summer.
 
Have questions?
Coach McQuary : 713-503-5228

 XC Remind: Text - @coachmcq

                       To -    81010

 

 
Head Coach-Austin McQuary
Assistant Coach-JoAnna Daniel

 

 

     8 week optional running schedule

 

Week

 

Mon (Base)

 

Tues (Recovery)

 

Wed

 

Thurs

 

Fri

 

Sat (Long run)

 

Sun

Weekly

Mileage

 

1

 

Base training 20-30 min

8X10 Strides

Recovery 20-45 min

30 sec surges during run

every 3-4 minutes

 

Optional Day Off

Recovery 20-40 min

 

Hill or Fartlek run

20-40 min

 

Recovery 15-30 min

8X10 Strides

Long – start slow and get faster as you go

20-45 min

 

Rest

 

10-25

 

2

 

Base training 20-30 min

8X10 Strides

Recovery 20-45 min

30 sec surges during run every 3-4 minutes

 

Optional Day Off

Recovery 20-40 min

Hill or Fartlek run

20-40 min

 

Recovery 15-30 min

8X10 Strides

Long – start slow and get faster as you go

20-45 min

 

Rest

 

10-25

 

3

 

Base training 20-40 min

8X10 Strides

Recovery 25-50 min

30 sec surges during run

every 3-4 minutes

 

Optional Day Off

Recovery 20-40 min

 

Hill or Fartlek run

25-45 min

 

Recovery 20-35 min

8X10 Strides

Long – start slow and get faster as you go

25-55 min

 

Rest

 

12-30

 

4

 

Base training 20-40 min

8X10 Strides

Recovery 25-50 min

30 sec surges during run every 3-4 minutes

 

Optional Day Off

Recovery 20-40 min

 

Hill or Fartlek run

25-45 min

 

Recovery 20-35 min

8X10 Strides

Long – start slow and get faster as you go

25-55 min

 

Rest

 

12-30

 

5

 

Base training 25-45 min

8X10 Strides

Recovery 30-60 min

30 sec surges during run

every 3-4 minutes

 

Optional Day Off

Recovery 30-50 min

 

Hill or Fartlek run

25-50 min

 

Recovery 20-35 min

8X10 Strides

Long – start slow and get faster as you go

30-65 min

 

Rest

 

14-34

 

6

 

Base training 25-45 min

8X10 Strides

Recovery 30-60 min

30 sec surges during run every 3-4 minutes

 

Optional Day Off

Recovery 30-50 min

 

Hill or Fartlek run

25-50 min

 

Recovery 25-40 min

8X10 Strides

Long – start slow and get faster as you go

30-65 min

 

Rest

 

14-34

 

7

 

Base training 30-50 min

8X10 Strides

Recovery 30-60 min

30 sec surges during run

every 3-4 minutes

 

Optional Day Off

Recovery 30-50 min

 

Hill or Fartlek run

30-60 min

 

Recovery 25-40 min

8X10 Strides

Long – start slow and get faster as you go

35-75 min

 

Rest

 

16-38

 

8

 

Base training 30-50 min

8X10 Strides

Recovery 30-60 min

30 sec surges during run every 3-4 minutes

 

Optional Day Off

Recovery 30-50 min

 

Hill or Fartlek run

30-60 min

 

Recovery 25-40 min

8X10 Strides

Long – start slow and get faster as you go

35-75 min

 

Rest

 

16-38

Definitions:

Recovery run:  1:30-2:00 slower than mile race pace (mrp), should be able to talk easily in complete sentences through out the run.

Base training run:  1:00-1:30 slower than mrp, should be able to talk in phrases and short sentences.

Strides: 80-100 yard sprints – not all out sprint, but definitely fast. 30 sec to 1 minute rest in between strides.

Hill run:  A run done on hills. Be sure and maintain pace up hills and down hills.

Surges:  A recovery or base training run with short surges (fast running) at certain intervals and after which you go back to the original pace.

Fartlek: Literally means speed play. Run where you change your pace throughout the run. Examples include Indian runs and surges, among others.

Long run:  Start out at a comfortable pace, slowly run faster each mile. Should finish at close to race pace.


June 2017

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

       

1

2

3

 

 

 

 

 

 

 

4

5

6

7

8

9

10

 

 

 

 

 

 

 

11

12

13

14

15

16

17

 

 

7:00 am

Burroughs Park – back pavilion area

 

7:00 am

Burroughs Park – back pavilion area

 

 

18

19

20

21

22

23

24

 

 

7:00 am

Spring Creek Park – front bathroom

 

7:00 am

Spring Creek Park  – front bathroom

 

 

25

26

27

 

28

29

 

30

 

 

 

7:00 am

Burroughs Park – back pavilion area

 

7:00 am

Spring Creek Park  – front bathroom

 

 

 


July 2017

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

           

1

 

 

 

 

 

 

 

2

3

4

 

Tomball

5

6

 

f

7

8

 

 

7:00 am

Tomball H.S. Track

 

7:00 am

Spring Creek Park

 

 

9

10

11

12

13

14

15

 

Coach McQuary on Vacation

 

7:00 am

Burroughs Park

 

7:00 am

Spring Creek Park

 

 

16

17

18

19

20

21

22

 

 

7:00 am

Burroughs Park

 

7:00 am

Spring Creek Park

 

 

23

24

25

26

27

28

29

 

Coach McQuary at Coaching School

 

7:00 am

Burroughs Park

 

6:30 P.M.

Tomball H.S. Track

 

7:00 A.M.

Tomball H.S. Track

30

31

 

 

 

 

 

 

 

 

 

 

 

 

August 2017

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

   

1

2

3

4

5

MUST START RUNNING if you hadn’t started

 

6:30 P.M.

Burroughs Park

 

6:30 P.M.

Spring Creek Park

 

 

6

 

 

 

 

 

 

8

9

10

11

12

 

7:00 AM  THS Track

MANDATORY PRACTICE STARTS !!

 

7:00 AM 

THS Track

 

 

7:00 AM 

Burroughs Park

 

7:00 AM 

THS Track

TIME TRIAL

 

7:00 AM 

Burroughs Park

 

 

 

13

14

15

16

17

18

19

 

Teacher Week

 6:45 AM

THS Track

 

 

 TIME TRIAL

THS Track 6:45 AM

 

 6:30 PM

Spring Creek Park

 

6:30 PM

Burroughs Park

 

 

THS Track 6:45 AM

 

Heat Wave Relays – Spring Creek Park

20

21

22

23

24

25

26

 

OYO

NO A.M. practice

First Day of School

2:50 p.m.

6:00 A.M

2:50 P.M

6:00 A.M

2:50 P.M

6:00 A.M only

 

Mud, Sweat & Cheers Meet

27

28

29

30

31