Recommended Summer Training

FAQ: What if I didn't start on Week 1?

While we always encourage veteran athletes especially to start summer training as close as possible to the beginning of the training plan, we know and understand that there are reasons this might not be possible. Naturally the most common reason is that you are a newcomer to cross country and simply hadn't decided to participate as of when the training plan began. We can meet you where you are at, and adjust the distances and workouts to be appropriate for you. 

FAQ: What is an AT Run? (ex. AT3)

AT stands for Aerobic Threshold. This is our default "easy" running pace.  For each athlete on our team, we define five different AT runs. For example, your AT1 might be 15 minutes long. It is simply the amount of time you run for. Generally, AT run durations are going to increase over the course of the summer. They also increase year-to-year, so our veteran athletes will have higher AT runs than our newbies.

As an example, here is an AT setup for a typical newbie runner

If the training calendar had AT3 on the schedule for today, then the runner above would be running for 25 minutes that day.

If you need help setting your AT runs, email Coach Sousa at to get some advice. There is no one-size fits all.

FAQ: How do I get a customized training plan?

It is very easy. Just email Coach Sousa ( and we will find a time to talk about it. It typically only takes about 10-15 minutes. We are happy to do this for newbies and veterans alike. If you're going to put in the work over the summer, you might as well get the plan customized to make sure you get the most out of it (and stay injury free!)