LIONS XC 2021 - Home of Cross Country Champions and Scholars! Oviedo High School
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LIONS XC 2021
Summer Conditioning Program
Oviedo High School
Home of Cross Country
Champions and
Scholars!LIONS XC 2021
Summer Conditioning Program
Oviedo High School
Welcome to Oviedo High School Cross Country. We begin this year following a very unusual
year for every high school cross country program across the country due to the Covid-19
pandemic. Both our Boys and Girls team had an outstanding season making it to the Region
Championship meet. Our goal for 2021 is to bring BOTH teams back to the State
Championship! And it all starts this Summer.
Our plan this summer is to build a solid base and to slowly increase our weekly mileage. These
Summer runs will be the building blocks to a strong body. The goal at the end of the Summer
will be a strong skeletal, muscular and cardiovascular system ready for the more intense
workouts we’ll be introducing in the fall. The next 10 weeks are crucial to how you perform as an
individual and as a team this Fall.
They keys to our success this Fall are simple:
Consistent running this Summer - For new runners this means running at least 3 days per week.
Cross Training - Try to get some cardiovascular work in on days you don’t run, like swimming,
biking, elliptical or pool running. And this year we’ve added a couple of days we’ll meet in the
weight room.
THINGS TO DO NOW!
Sign up in the BAND app system. This will be our main mode of communication.
Download the BAND app - sign in and search for 2021 Oviedo LIONS XC
Make sure your Physical is up to date. You must be cleared by the OHS Athletic
Department. This is accomplished via ATHLETICCLEARANCE.COM. More on this
later.
Check your shoes! If you’re still running in shoes from last season, it’s time to get a
new pair. Worn out shoes are the number one cause of running injuries. Remember,
both the Track Shack and Fleet Feet will offer a 10-15% discount if you tell them you
run for Oviedo Cross Country.
COACH CONTACT INFORMATION:
Head Coach Dave Tibbetts davetib@gmail.com 321-696-6936
Asst. Coach Michele Tibbetts dtsg@bellsouth.net 407-620-16772021 SUMMER CONDITIONING
Our summer run program will begin on Monday May 31st. We’ll meet to run as a team three
days per week - Monday, Tuesday and Thursday. Each workout will take about 90 minutes and
will continue for 8 weeks until the first official day of practice on August 2nd. We’ll run 3 days a
week and have weight room access on the off days.
Here’s the entire week breakdown:
Monday - Run at 6:45 AM
Tuesday - Run at the Rail (next to Townhouse restaurant) at 5:45 PM
Wednesday - Weight Room at OHS 4:00-5:30 PM
Thursday - Run at 6:45 AM
Friday - Weight Room at OHS 7:30-9:00 AM
2021 SEASON OVERVIEW AND PRACTICE DATES / TIMES
August 2nd - August 6th we’ll begin meeting 5 days per week (Mon - Fri). The practice time will
remain at 6:45, but we’ll meet at the OHS track each morning. You MUST let me know if you
will not be at practice! Sending me a text through BAND is the best way to keep me informed.
When school starts on August 10th, we’ll shift our practice times to 3:00 starting with a meeting
in the Media Center before beginning the workout. The 2021 Cross Country schedule has not
yet been finalized, but we will have that for you very soon. We will practice every day after
school and attendance at each practice is mandatory.
NOTES ABOUT SUMMER CONDITIONING
1. Attendance at the summer runs is NOT mandatory…but is HIGHLY SUGGESTED.
2. Alternatives to running on days that we do not meet are biking, swimming, elliptical,
rowing, pool running or any form of activity that is not running, may be used to aid the
recovery of the legs from running workouts. For example, instead of a 50-minute run,
you could do one of the following: a) swim or bike for the entire time of 50 minutes, b)
split thetime into 25 mins bike/ 25 mins swim, c) run 25 mins/ swim 25 mins, d) run 25
mins/bike 25 mins.
3. Try and run ONE or TWO road races over the summer (check any of the Track Shack or
Fleet Feet Series)
4. It is better to be on the side of caution, then to run yourself into an injury that shortens
your season. (BE SMART and LISTEN TO YOUR BODY)
5. For any questions, please feel free to contact Coach Tibbetts on BAND or at 321-696-
6936The rest of May until we begin summer runs should consist of easy running. This is a great time
to work on base mileage and cross training with trail runs, bike riding, swimming, etc.
Time for Monday and Thursday conditioning is 6:45 a.m. – 8:15 a.m.
Tuesday we meet at the Rail at 5:45 PM (Note - meeting locations subject to change)
Date Time Location
Week 1
May 31 – Monday 6:45 a.m. Trotwood Park
June 1 – Tuesday 5:45 pm. The Rail
June 3 – Thursday 6:45 a.m. Trotwood Park
Week 2
June 7 – Monday 6:45 a.m. Oviedo Track
June 8– Tuesday 5:45 pm. The Rail
June 10 – Thursday 6:45 a.m. Oviedo on the Park
Week 3
June 14- Monday 6:45 a.m. Central Winds Park
June 15- Tuesday 5:45 pm. The Rail
June 17- Thursday 6:45 a.m. Oviedo Track
Week 4
June 21- Monday 6:45 a.m. Oviedo Mall - Macy’s
June 22- Tuesday 5:45 pm. The Rail
June 24- Thursday 6:45 a.m. Trotwood Park
Week 5
June 28 - Monday 6:45 a.m. Oviedo Track
June 29 - Tuesday 5:45 pm. The Rail
July 1st- Thursday 6:45 a.m. Boston Hill Park
Week 6
July 5 - Monday 6:45 a.m. Oviedo Track
July 6 - Tuesday 5:45 pm. The Rail
July 8 - Thursday 6:45 a.m. Oviedo Track
Week 7
July 12 – Monday 6:45 a.m. Oviedo on the Park
July 13 – Tuesday 5:45 pm. The Rail
July 15 – Thursday 6:45 a.m. Trotwood Park
Week 8
July 19 – Monday 6:45 a.m. Central Winds Park
July 20 – Tuesday 5:45 pm. The Rail
July 22– Thursday 6:45 a.m. Oviedo on the Park
Week 9
July 19 – Monday 6:45 a.m. Oviedo on the Park
July 20 – Tuesday 5:45 pm. The Rail
July 22– Thursday 6:45 a.m. Oviedo TrackWeek 10 August 2nd – August 6th
Monday is the FIRST week of OFFICIAL Cross Country practice DAILY – 6:45 at the Oviedo
Track. (Attendance is required.)
The following are suggested workouts you can do until we start summer conditioning and for
days that we do not meet:
New to LIONS XC Returning Runners
Week of May 17th Week of May 17th
Monday: 15-20 minute run Monday: 30 minute run
Tuesday: 20-25 minute run Tuesday: 40 minute run
Wednesday: Bike/ Swim 20-25 minutes Wednesday: Bike/ Swim for 35 mins
Thursday: Swim/ Bike 25 minutes Thursday: 45 minute run
Friday: 15-20 minute run Friday: 25 minute run
Saturday: 25 minute run Saturday: 50 minute run
Sunday: REST DAY Sunday: REST DAY
Week of May 24th Week of May 24th
Monday: 30-35 minute run Monday: 4 miles
Tuesday: 20-25 minute run Tuesday: 5 miles
Wednesday: Bike or Swim 25-30 minutes Wednesday: Bike or Swim for 30 minutes
Thursday: 20 minute run Thursday: 3-4 mile run
Friday: 25 minute run Friday: 4-5 mile run
Saturday: 30-35 minute run Saturday: 6 mile run
Sunday: REST DAY Sunday: REST DAY
Week of May 31st starts summer conditioning. Suggested workouts on days we do not meet to
run (Wednesday, Friday, Saturday) are listed below. Sunday is a rest day and you should NOT
workout this day. Give your body a chance to recover.
New to LIONS XC Returning Runners
Wednesday: 3 miles or 25-30 minutes Wednesday: 5 miles
Friday: 4 miles or 30-35 minutes Friday: 4 miles
Saturday: 5 miles or 40 minutes Saturday: 6-8 miles ( Or Econ River run)
Sunday: REST DAY Sunday: REST DAY
**Note: If you are new to cross country, you can divide the workout up by doing half in the
morning and the other half in the evening. Please avoid running between 10:00 a.m. and 4:00
p.m. since this is the hottest part of the day.
* IMPORTANT TIPS: *
Drink water all day and bring a water bottle to ALL summer runs.
Remember the more you maintain a daily running schedule, the better it will be for
you in the fall once official practice begins on Monday, August 2nd.
Always listen to your body, some days you may be more tired.That may be the time
to back off of that day’s workout so your body can recover.You may cross train at any time during the summer. This is for both new runners and
returners.
FALL PR’s BEGIN IN THE
SUMMER!!!
Looking forward to a great
2021 season
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