Sayville & Smithtown Running Co Summer XC Training

This year we will be offering supported runs at Sunken Meadow on Tuesdays. The runs are for runners of all abilities and guided by our own staff of XC Runners & Coaches. Earn a Summer XC Training tech T-Shirt by coming to more than half of the training runs. There will be 7 total runs, you must attend 4 or more to earn a shirt. 

Tuesday at Sunken Meadow Picnic Area Field 4
7/9, 7/16, 7/23, 7/30, 8/6, 8/13 & 8/20 at 6 pm

Runners will run a 3 mile loop over the XC course with options of running it 1, 2 or 3 times for desired distance.
Garmin 3 Mile Map
Strava 3 Mile Map

Due to construction on the bridge we may have to use this loop. Alternate Loop

There will be 7 total runs at Sunken Meadow, you must attend 4 or more to earn a shirt. 

Thursday at Sayville Running Company - 19 Main St Sayville
7/11, 7/18, 7/25, 8/1, 8/8, 8/15 & 8/22 at 6 pm

Runners suggested routes of 3, 5 or 7 miles. Feel free to add the routes to your Garmin watch following the links below.
3 Mile Loop
5 Mile Loop
7 Mile Loop

Unsure what to run over the Summer to prepare for Cross Country season? Coach Mike has devised a beginner, intermediate and advanced training plan to help you train this Summer. 

These plans are meant for runners that have no guidance for Summer training. They are not meant to be used instead of plans supplied by your coach. Your coach knows you and the training of their programs the best. Please follow what coach has planned for your Summer training.

Background on Coach Mike
Coach Michael Petrina coaches our Distance Training Program for adults. He has been running for 24 years as a competitive High School, College and Open Runner. His coaching resume is full of experience on several different levels: self-coach, High School XC and Track Coach for 7 years at St. John the Baptist, individual coaching for 14 years and heading the DTP since the Fall of 2013. He has completed 6 Marathons (Steamtown, LI Marathon, Boston x2, NYC and MCM), plenty of Half Marathons and numerous other races, ranging from the mile up to an ultra. With knowledge and influence from his college coach Andy Ronan, reading (Daniels Formula, Hansons Method & Pfitzinger), seminars (Villanova Day of Distance Coaching) and his own experience he has developed a program that will get you to the finish line faster and with less effort.

The beginner plan is meant for new runners or runners returning to running after a long lay off. Your training will introduce you to strides for the first half of the Summer and then 1 workout & a long run for the second half, with your mileage peaking at 30 miles. You will be running 5-6x a week.

Click the icon below to download the attached PDF.

The intermediate plan is for runners looking to take the next step up in their training. This plan is for you if you are thinking of taking your training seriously for the first time. Your training will introduce you to 1 workout and a long run per week, with your mileage peaking at 35-40 miles. You will be running 6x a week.

Click the icon below to download the attached PDF.

The advanced training plan is for Juniors and Seniors that want to be at the top of their races. They would like to compete in college or just entering their Freshman year of college. Your training will have 2 workouts a week and a long run, the weekly mileage tops out at 55. You will be running 6-7x per week.

Click the icon below to download the attached PDF.

Once registered go to the results tab along the top of page:

Hit the "Submit Virtual Results" button:

Find your name & hit the "log activities" button:

Enter the details of your run and hit "submit activity":

There is a delay when entering your activities, please only submit each run once. 

10 weeks to accumulate your mileage for your selected summer mileage club.