You will need to register for XC on the HC final forms in order to receive future information. https://www.hollandchristian.
To all HC cross country team members:
I am coach Dave DeKruyter and I am looking forward to preparing for the upcoming XC season! This spring and beginning of summer has thrown a twist in everyone's schedules, plans and routines. I hope and pray that you and your families have been able to navigate through the trials and have found some comfort and sense of spiritual growth knowing our God is in control and faithful. Knowing God's great love for us brings peace to my soul and hope.
We will be able to begin summer training soon but as for now, coaches may not be with athletes until June 15 (unless I hear otherwise).
Once I have the final coach led summer conditioning procedures from HC and the MHSAA, I will send out another message via final forms. It is vital that you are registered in final forms in order to participate in any summer conditioning. https://www.hollandchristian.
Training. Yes, you do need to be active and begin conditioning if you have not been. Here are the summer general guidelines:
First year: 2 – 3mi/ 4x per week.
Second year: 3 – 4mi/ 4x per week.
Third year: 3 – 5mi/ 4-5x per week.
Fourth year: 4 – 10mi/ 5-7x per week. Run on trails when possible.
Here are some specifics of how the week should go with 3 workout days (below),
2-3 easy days and 1-2 days off. You may choose which option you want to do that particular day. Consider the weather and your summer schedule. The “x” is read as “times.”
The important part for the summer is mileage, building strength and tempo pace. DO NOT train faster than tempo pace and keep your recovery short. June and July's goal is develop consistency in training.
The more you can run with others, the better the team will perform this fall.
Monday or Tuesday Workout Options
- 3-4x 7:00 Tempo (2:00 jog rest between each)
- 3x 5:00 Tempo (2:00 jog rest between each) + 3-5x 1:00 Up Tempo (1:00 jog rest between each)
- 4-8x (3:00 Tempo, 2:00 easy)
Thursday or Friday Workout Options
- 3-5x (2:00 Tempo, 1:00 easy) + 4-6x :30 hills/inclines (walk/jog down rest) + 3-5x (2:00 Tempo, 1:00 easy)
- 4x 400m @ 5k Effort (1:30 rest) + 4x 200m @ Mile Effort (1:30 rest)+ 4x 400m @ 5k Effort (1:30 rest)
- 3-5mi trail running pushing up the hills easy down, daily pace on the flats
Saturday – Long Run (40 – 60 minutes) 8:30am
(Contact a coach if your family would be willing to host a Saturday morning run)
Looking forward to seeing all of you soon and getting ready for HCXC!
Dave Dekruyer
Debbie Lenters
Rick Blauwkamp
Melissa Schrotenboer
ddekruyter@gmail.com (616) 834-1985
debbie_lenters@yahoo.com (616) 834-2423
