Total Newbie Training

How do I start training?

First off, welcome to Oliver Ames Cross Country. This particular page is devoted to those athletes brand new to the team. You might notice that our team training page has quite a lot of information. Don't worry. It will all make sense before long. The first and most important thing you need to understand is that whoever you are, and whatever your current ability level, we are going help you get better.

Maybe you are an incoming freshman. Maybe you're an OA senior trying a new sport. Maybe you've run before. Maybe you are about to start. Regardless, you are going to have a great experience. Here are a few key points to get you started

When do I start?

How about today? Wherever you are at right now, you are fine. I promise. Our experienced athletes tend to start summer training as early as possible, to get the most benefit possible. But don't let that intimidate you. We accept new athletes right up until the season starts (and actually briefly after the season starts too). You don't have to have done all the summer training to join the team. Of course if you can do it, summer training is very beneficial.

How do I get started?

Take a look at this Training Plan for New Athletes. It follows the same basic schedule we use for all our training plans, but it is tailored for a beginner. It should be pretty easy to read, but if you have any questions just email Coach Sousa ( We may make a few alterations once in a while so check back here now and then.

Custom Training Plans

The Training Plan for New Athletes is meant to get you started. It is quick to look at and it gets you running as soon as possible. But for most athletes, there will come a point where they want to get a custom made training plan. We figure out how long your runs should be, what your workouts should look like, etc.. Most of our veteran athletes are on custom plans. We are just as happy to do it for newbies! If you want to get a custom training plan, just email Coach Sousa ( and we will set up a time to talk about it.