HS Summer Program

The =PR= High School Summer Training Program is designed to provide a structured training environment to prepare area athletes for the fall season. While focused on cross country, it is also relevant for swimmers, soccer players, and other athletes whose sports include significant running or can benefit from increased endurance. The program goal is to offer area athletes the opportunity to train together with experienced coaches and other runners of similar ability, enabling them to be a step ahead when beginning the fall season.

The =PR= program is being developed with area coach feedback and is created to align with their goals. Since VHSL rules prohibit coaches from scheduling and running organized summer practices for their own teams, the =PR= program allows athletes to meet together with runners from their own school (we encourage team participation) and others.

With two locations available, area athletes can choose the program most convenient to their home or job. The program will meet 2 weekday mornings (from 7:15-8:45 AM) each week from June 28 to July 31. These weeks typically precede any team or individual trips to running camps and fill the gap between the end of the school year and the August start of all practices.  If vacation or other conflict means an athlete may miss a week, coaches will work with athletes to suggest training options for the missed time.  We expect many athletes may have this situation, but encourage them to participate anyway.

Details

Each week will include workouts relevant to summer base training. We will address running economy, form, and mechanics, and also discuss and demonstrate other activities including stretching and plyometrics. In addition to the weekday sessions, the program includes two optional Sunday evening sessions open to parents and athletes. In the first evening session, we’ll review video of athletes’ form and use the video as a starting point for a larger discussion of running economy and efficiency. During the second session, we’ll host a college coach who will speak about the transition from high school to college running, how to best prepare for a continued running career, and more.

We encourage both individuals and team groups to join us – training with a larger group is an excellent way to further develop as an athlete. (See reduced pricing options for teams.) At each training site, runners will be grouped with other athletes of similar experience and ability. Working with a group and a coach is easier than running alone or even with the same group you see year-round – it’s easy to get into a mental or physical rut when you always compare yourself to your teammates!

Coaching and Advisory Panel

Brian Cunningham, Program Director

Brian competed collegiately at William and Mary, posting PRs of 1:50 for 800, 4:06 for the mile, and 14:50 for 5K. After some post-collegiate racing representing Fila, Brian moved into the NCAA Division I coaching world at both W&M and the University of Texas-Pan American. During his collegiate coaching career Brian guided three All-Americans. Brian is also a former assistant coach at Lake Braddock Secondary School. Brian will coordinate the overall program and be on-site for the primary workouts at each training location. Brian’s knowledge of training periodization and techniques to improve running economy, coupled with his understanding of the high school athlete, make him the ideal program leader.

Program Assistants

Brian will work with a team of assistants, including current and past coaches from area high schools. Each athlete breakout-group will have one or more coaches to implement workouts, provide feedback, and ensure safety.

Advisory Panel

We have assembled a panel of experts who have volunteered to provide advice and feedback as the program is designed and implemented. The current panel membership includes:

Alex Gibby, Men's Cross Country & Track, College of William & Mary
Dr. George Lane, D.P.M., F.A.C.F.A.S.
Ken Mierke, Exercise Physiologist, Creator of Evolution Running technique
Matt Oblas, Assistant Athletic Director, Freedom High School
Kelly Phillips, Women's Cross Country & Track, Miami University in Ohio

Location Details and Program Pricing

Locations

The Program is available in two locations:

• Potomac Lakes Sportsplex in Loudoun (adjacent to Algonkian Regional Park) - meets Tuesday and and Friday mornings.
• Wakefield Park in Fairfax (off Braddock Road and 495) - meets Monday and Thursday mornings.

Note that for athletes residing in the Reston/Oakton/Chantilly/McLean areas, traffic patterns mean the Loudoun location may be more convenient than the Fairfax location.

Pricing

Standard Cost: $150 for 5 week session
Team Discount: $125 if seven or more athletes from a given school participate

Full payment due with registration.  Any discount will be refunded based on total participation from your team as of the first week of program.

To register, click Join Us - you can register online regardless of your payment method.