May 2016 Rebel Summer Running
Sun / Mon / Tues / Wed / Thu / Fri / Sat
1 / 2 / 3 / 4 / 5 / 6 / 7
8 / 9 Practices Begin at ECHS after School / 10 / 11 / 12 / 13 / 14
15 / 16 / 17 ECHS
Easy 20 min
Uptempo 20
5 hard 5 recovery / 18 / ECHS
Recovery Run
25 min Run
Weights / 19 ECHS
5 X 1000
10 min cool down / 20 ECHS
35 Minute Recovery
Weights / 21 Rest
22
Run on your own / 23 ECHS
30 Min Easy
4 X 300s
Weights / 24 ECHS
35 min
Farlek / 25 / ECHS
20 minute easy
5 minute up tempo
Weights / 26 Rebel Crossing 4:30
Short Loop Repeats
X5 / 27 ECHS
35 Minute Recovery
Weights / 28 Rest
29
Run on your own / 30 ECHS
6:00 pm
45 minute run / 31 Eben. Ret. 8:00
6 X 800
Race pace
8min cont.
This is a suggested training schedule that will help you as an individual prepare for the season ahead. Although I will not be able to attend all training days, I have developed this schedule to give you an opportunity to run and train with others on the team. Official practices will start on the first day of school.

Rebel Summer Running

The vision and goal of the Effingham County Cross- Country team is to build upon the running abilities and interest of the student athletes, as well as promote a strong community between the parents and athletes participating that fosters the best interest of the future program.

As coach, I have tried to develop a strong program of motivated runners that will prepare them for the next level of competition. One thing to understand about cross-country is that the season never starts and ends. The running must continue throughout the year. We must keep taking strides forward to improve.

I have developed a training program that includes running 5 days a week to help prepare for the season. Although I will not be at every practice, and this training is optional, I would like to create a summer program in which the athletes will be able to run together and have a place to meet. Coach Frew and Mr. Mayes have agreed to help with several summer training days. Only a few of these will be held at the school each week. I have found several trails around the county that will make the running more enjoyable and give them chance to run on different terrains. Keep each other accountable; if you have not seen someone at practice for a while, send them a text and get them back out there.

All practices starting May 30th will be 90 minutes long.

Mondays @ Effingham County High School @ 6:00 p.m.

Tuesdays @ Ebenezer Retreat Center 8:00 a.m. Starting May 31st

From Hwy 21, turn down Ebenezer Road. The retreat center is at the end of Ebenezer Road. Park in the lot on the left. The trail is across the road.

Wednesdays @ Effingham County High School @ 8:00 a.m.

Thursdays @ Rebel Crossing Trail Starting June 2nd 8:00 a.m. Breakfast at Omlette Café Afterwards

From Hwy 21, take Goshen Road until it dead ends into Hodgville Road, Take a left onto Hodgville Road, in about .25 miles take a left onto Forest Haven Drive, Follow Forest Haven Drive until it dead ends into Squirrel Run and turn left. Then take a right onto Moss Loop. At the back of Moss Loop there is an entrance that goes over some railroad tracks; take this entrance and you will see the sign for the ownership of the land to the Effingham Board of Education. We will park along the side of the horse trail just past this sign. PLEASE DO NOT BLOCK HORSE TRAILS OR THE ROAD.

Fridays @ Effingham County High School 8:00 a.m.

Pinckney Island National Wildlife Refuge- This is a great place to run and worth the drive! Beautiful trails!

Directions: Take 95 North from the Port Wendworth Exit. Take Exit 8 toward the Hilton Head Island/ Beutfort and travel 18.2 miles. Then turn left into the Refuge (Sign is seen right after you cross the bridge).

June 2016 Rebel Summer Running
Sun / Mon / Tues / Wed / Thu / Fri / Sat
1 Pinckney Island
Meet at Lowes Parking Lot at 8:00 to carpool. Bring money for lunch. / 2 Rebel Xing
20 min Easy
20 min Uptempo
5 hard / 3 ECHS
35 min recovery / 4 Rest
5
25 minute uptempo on own / 6 ECHS
Long Slow Distance
55 minute / 7 Eben. Ret.
40 minute Farlek / 8 ECHS
35 minute recovery
Weights or ab workout / 9 Rebel Xing
5 X short loop
Race pace. 8 min. recovery / 10ECHS
30 minute easy
10 minute uptempo
Weights / 11 Anyone want to get together and run at Pinckney Island? Meet 8:00 am at Lowes to carpool
12
Rest / 13
ECHS
35 Min Easy
4X 300
7 min consec. / 14Eben. Ret.
Easy 20 min
Uptempo 20
5 hard 5 recovery / 15ECHS
Recovery Run
25 min Run
Weights / 16Rebel Xing
30 minute Uptempo
Run.
10 min Easy / 17ECHS
45 Minute Recovery / 18 JCB Mud Fest 5k
JCB North American Headquarters
19
Rest / 20ECHS
40 easy minute run
Weights / 21 Eben. Ret.
5 X loop
8 minute Recovery in betwn. Race pace / 22ECHS
30 minute recovery run
4 X200 with 100 jog in btwn.
Weights / 23 Rebel Xing
Distance Run
50 minutes / 24ECHS
Prerace day
25 min run Strides and stretch / 25 Summer Sizzler 5k
J.C. Cannon Fields, Wilmington Island
26
Rest / 27ECHS
15 minute Easy 5 min Uptempo
5 min hard
Weights / 28Eben. Ret.
Long Distance Run
45 minutes
10 X Hill Sprints (Beast) / 29 ECHS
Farlek
35 min
Weight / 30 Rebel Xing
45 minute run comfortable pace
I have included some 5k races on this calendar as an option to get some competitive running in before the season. It is always fun to get a group together on a Saturday morning to run and see the fruits of your training! Check out Fleet Feet Savannah’s race schedule for registration information on these races.

Rebel Summer Running

The vision and goal of the Effingham County Cross- Country team is to build upon the running abilities and interest of the student athletes, as well as promote a strong community between the parents and athletes participating that fosters the best interest of the future program.

As coach, I have tried to develop a strong program of motivated runners that will prepare them for the next level of competition. One thing to understand about cross-country is that the season never starts and ends. The running must continue throughout the year. We must keep taking strides forward to improve.

I have developed a training program that includes running 5 days a week to help prepare for the season. Although I will not be at every practice, and this training is optional, I would like to create a summer program in which the athletes will be able to run together and have a place to meet. Coach Frew and Mr. Mayes have agreed to help with several summer training days. Only a few of these will be held at the school each week. I have found several trails around the county that will make the running more enjoyable and give them chance to run on different terrains. Keep each other accountable; if you have not seen someone at practice for a while, send them a text and get them back out there.

All practices starting May 30th will be 90 minutes long.

Mondays @ Effingham County High School @ 6:00 p.m.

Tuesdays @ Ebenezer Retreat Center 8:00 a.m. Starting May 31st

From Hwy 21, turn down Ebenezer Road. The retreat center is at the end of Ebenezer Road. Park in the lot on the left. The trail is across the road.

Wednesdays @ Effingham County High School @ 8:00 a.m.

Thursdays @ Rebel Crossing Trail Starting June 2nd 8:00 a.m. Breakfast at Omlette Café Afterwards

From Hwy 21, take Goshen Road until it dead ends into Hodgville Road, Take a left onto Hodgville Road, in about .25 miles take a left onto Forest Haven Drive, Follow Forest Haven Drive until it dead ends into Squirrel Run and turn left. Then take a right onto Moss Loop. At the back of Moss Loop there is an entrance that goes over some railroad tracks; take this entrance and you will see the sign for the ownership of the land to the Effingham Board of Education. We will park along the side of the horse trail just past this sign. PLEASE DO NOT BLOCK HORSE TRAILS OR THE ROAD.

Fridays @ Effingham County High School 8:00 a.m.

Pinckney Island National Wildlife Refuge- This is a great place to run and worth the drive! Beautiful trails!

Directions: Take 95 North from the Port Wendworth Exit. Take Exit 8 toward the Hilton Head Island/ Beutfort and travel 18.2 miles. Then turn left into the Refuge (Sign is seen right after you cross the bridge).

July 2016 Rebel Summer Running
Sun / Mon / Tues / Wed / Thu / Fri / Sat
1ECHS
15 Easy
15 Uptempo
5 hard / 2
Run on own
3
Rest / 4
RUN ON OWN / 5 Ebenezer Retreat
35 minute Farlek / 6 ECHS
5 Minute Easy
25 Minute Uptempo / 7 Rebel Xing
4X Small Loop
Race pace 4 Minute rest
15 min cool down / 8 ECHS
Long Slow Distance
55 minutes / 9
Pinckney Island Anyone?
10
Run on Own / 11 ECHS
5 X 1000
9 min consec
Race pace
10 min cool down / 12 Ebenezer Retreat
35 minute recovery
Stretch well / 13 ECHS
20 minutes easy
20 minute Uptempo
5 hard, 5 recovery / 14 Rebel Xing
45 minute easy run / 15 ECHS
Prerace day 25 min run. Strides and stretch / 16
Savannah Summer Soaker 5k
Grand Prize Prkwy
Hutchinson Island
17
Run on Own
Recovery Post Race / 18 ECHS
5 easy, 30 minute uptempo pace / 19 Ebenezer Retreat
35 minute easy
10 X hill sprint(beast) / 20 ECHS
20 minutes easy
10 Uptempo
5 hard, 5 cool down / 15 Rebel Xing
3 X Long Loop
Race Pace 4 minute rest. 15 min cool down / 22 ECHS
Long Slow Dist.
50 min run / 23 Rest
24
All / 25
American / 26
Cross / 27
Country / 28
Camp / 29
Asheville
North Corolina / 30
Rest
31 Remember that an uptempo pace is a pace at which is uncomfortable to talk (think 75% of 5k pace)
Run on Own

Rebel Summer Running

The vision and goal of the Effingham County Cross- Country team is to build upon the running abilities and interest of the student athletes, as well as promote a strong community between the parents and athletes participating that fosters the best interest of the future program.

As coach, I have tried to develop a strong program of motivated runners that will prepare them for the next level of competition. One thing to understand about cross-country is that the season never starts and ends. The running must continue throughout the year. We must keep taking strides forward to improve.

I have developed a training program that includes running 5 days a week to help prepare for the season. Although I will not be at every practice, and this training is optional, I would like to create a summer program in which the athletes will be able to run together and have a place to meet. Coach Frew and Mr. Mayes have agreed to help with several summer training days. Only a few of these will be held at the school each week. I have found several trails around the county that will make the running more enjoyable and give them chance to run on different terrains. Keep each other accountable; if you have not seen someone at practice for a while, send them a text and get them back out there.

All practices starting May 30th will be 90 minutes long.

Mondays @ Effingham County High School @ 6:00 p.m.

Tuesdays @ Ebenezer Retreat Center 8:00 a.m. Starting May 31st

From Hwy 21, turn down Ebenezer Road. The retreat center is at the end of Ebenezer Road. Park in the lot on the left. The trail is across the road.

Wednesdays @ Effingham County High School @ 8:00 a.m.

Thursdays @ Rebel Crossing Trail Starting June 2nd 8:00 a.m. Breakfast at Omlette Café Afterwards

From Hwy 21, take Goshen Road until it dead ends into Hodgville Road, Take a left onto Hodgville Road, in about .25 miles take a left onto Forest Haven Drive, Follow Forest Haven Drive until it dead ends into Squirrel Run and turn left. Then take a right onto Moss Loop. At the back of Moss Loop there is an entrance that goes over some railroad tracks; take this entrance and you will see the sign for the ownership of the land to the Effingham Board of Education. We will park along the side of the horse trail just past this sign. PLEASE DO NOT BLOCK HORSE TRAILS OR THE ROAD.

Fridays @ Effingham County High School 8:00 a.m.

Pinckney Island National Wildlife Refuge- This is a great place to run and worth the drive! Beautiful trails!

Directions: Take 95 North from the Port Wendworth Exit. Take Exit 8 toward the Hilton Head Island/ Beutfort and travel 18.2 miles. Then turn left into the Refuge (Sign is seen right after you cross the bridge).