Results

  • @ Northeast

    09/11/2019

  • @ Lynn Tech

    09/11/2019

  • @ Mystic Valley

    09/11/2019

  • @ Greater Lawrence

    09/18/2019

  • vs. Greater Lowell

    09/25/2019

  • @ Whittier

    10/02/2019

  • vs. Pma

    10/09/2019

  • vs. Minuteman

    10/09/2019

  • @ Chelsea

    10/16/2019

  • @ Shawsheen

    10/16/2019

  • @ Nashoba Tech

    10/16/2019

  • vs. Essex Tech 5K

    10/19/2019

  • @ CAC LEAGUE MEET

    10/26/2019

  • @ State Vocational Meet

    10/31/2019

  • @ Divisional Meet

    11/09/2019

  • @ ALL STATES

    11/16/2019

News

  • There are no current announcements.

  • BOYS (V)
    Cross Country

    Wednesday, Sep. 11
    Northeast
    4:00 PM
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Wednesday, Sep. 11
    Lynn Tech
    4:00 PM
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Wednesday, Sep. 11
    Mystic Valley
    4:00 PM
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Wednesday, Sep. 18
    Greater Lawrence
    4:00 PM
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Wednesday, Sep. 25
    Greater Lowell
    4:00 PM
    Home

    Click for more
  • BOYS (V)
    Cross Country

    Wednesday, Oct. 02
    Whittier
    4:00 PM
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Wednesday, Oct. 09
    Pma
    4:00 PM
    Home

    Click for more
  • BOYS (V)
    Cross Country

    Wednesday, Oct. 09
    Minuteman
    4:00 PM
    Home

    Click for more
  • BOYS (V)
    Cross Country

    Wednesday, Oct. 16
    Nashoba Tech
    4:00 PM
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Wednesday, Oct. 16
    Shawsheen
    4:00 PM
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Wednesday, Oct. 16
    Chelsea
    4:00 PM
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Saturday, Oct. 19
    Essex Tech 5K
    9:30 AM
    Home

    Click for more
  • BOYS (V)
    Cross Country

    Saturday, Oct. 26
    CAC LEAGUE MEET
    TBA
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Thursday, Oct. 31
    State Vocational Meet
    TBA
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Saturday, Nov. 09
    Divisional Meet
    TBA
    Away

    Click for more

BOYS Cross Country | Varsity

Head Coach: Dan Verrington

email: dverrington@gmail.com

cell: 508-265-8743

New runner workouts starting the end of June:

   week    Mon.        Tues.        Wed.        Thurs.        Fri.        Sat.    Sun.

  1. 15 min     15min.        20min.        15min.        20min.        15min.    30min.


 

  1. 15min.    20min.        25min.        20min.        20min.        15min.    30min.

# 10 strides after every run this week

 

  1. 20min.        20min.        30min.        20min.        20min.        20min.      35min.

       ^ -10 strides-^        10 times 1min.              ^-        10 strides  after               -^

 

         4  .25min.        25min.        35min.        25min.        25min.        25min.      40min.

                                    ^ 7 times 2min.^                 ^2 times 5min.^

 

        5.      30min.        30min.        40min.        30min.        30min.        30min.      45min.

                   ^4 times 3min.^               ^10 times 1min.^

 

         6.   30min.        30min.        35min.        30min.        30min.        30min.    40min.

                                                              ^ 10 strides all week ^

  

        7.     35min.        35min.        40min.        35min.        35.        35min.      45min.

                                     ^3 times 5min.^                           ^9 times 2 min.^

 

       8.    40min.        40min.        45min.        40min.        40min.        40min.   50min.

                                    ^7 times 3min.^                ^12 times 1min.^

 

       9.    45min.        45min.        50min.        Team workouts start see schedule

Explainations of terms;

Strides are 100m sprints at the end of run with 1 min. rest between

10 times 1 min. workout: 5min. slow running, 1 min. fast,  1 min. slow, repeat 10 times, 5 min. cooldown

4 times 3 min. workout 5 min. slow running, 3 min. fast, 3min. slow, repeat 4 times, 5 min. cooldown

Workouts for runners with some experience

Starting the week of June 25

Week    Mon.        Tues.        Wed.        Thurs.        Fri.        Sat.    Sun.

  1    40 min.        40 min.        45 min.        40 min.        40 min.        40 min.  50 min.

                      ^ 10 strides after every run this week ^

 

  2    40 min.        45 min.        50 min.        45 min.        40 min.        40 min.  55 min.

               ^ 4 times 5 min.^                          ^ 9 times 2 min.^       5 min. warm-ups

 

  3    40 min.        50 min.        55 min.        50 min.        45 min.        45 min.  60 min.

                ^7 times 3 min.^               ^2 times 10 min.^    10 min. warm-ups

 

  4    50 min.        50 min.        55 min.        50 min.        50 min.        50 min.  60min.

                    ^30 min. ^                                    ^ 20 min.^    these are medium pace during run

 

 5      50 min.        55 min.        60 min.        55 min.        55 min.        55 min.  65 min.

         ^10 time 1 min.^                 ^steady 30 min.^                  ^10 times 2 min.^  10 min. warmup

 

 6    55 min.        60 min.        65 min.        60 min.        60 min.        60min.  70 min.

                ^10 time 3 min.^                 ^ 6 times 5 min.^      5 min. warmup

 

 7    55 min.        60 min.        65 min.        60 min.        60 min.        60 min.  75 min.

         ^11 times 2 min.^              ^3 times 10 min.^              ^10 times 1 min.^     5 min. warmup

    

 8    60 min.        60 min.        60 min.        60 min.        60 min.         60 min.  80 min.

              ^steady 40 min.^                            ^steady 30 min.^

 

9    60 min.        60 min.        60 min.         Team workouts start   See schedule

Explainations of workouts;                   4 times 5min. is warmup 5  min. fast pace 5 min. easy pace, repeat 4 times

                                                                    7 times 3 min. is warmup ,  3 min. fast pace, 3 min. easy pace, repeat 7 times

 

Team Rosters

  • No.
  • Name
  • Pos
  • Hgt
  • Wgt
  • Class
  • No.
  • Name
  • Pos
  • Hgt
  • Wgt
  • Class

There is no roster available.