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FHS XC: Workout Plan, Sep. 12-18
by posted 09/10/2021

Hi team,

Great workout Wednesday!

Please see below our training plan for next week. Emails on admin issues (including the opening of registration) and the detailed plans for the meets will follow separately. For now, note the Monday practice at SOUTH RUN

Make sure to get pre-race and recovery runs in--it doesn't take long but makes a big difference!

Best,

Coach Swiston

 

Key points:

  • Racing. Many of you will have two races this week. The extra intensity of the meet atmosphere can be a good thing in pushing you to do more than you think you can, so embrace the opportunity while casting any fears or anxiety on the Lord.
  • Recovery. After intense running—whether in a workout or race—proper recovery is absolutely essential. While it’s the last thing you want to do after a race, the recovery jog is the first step to getting the soreness out and bouncing back. In the same way, the easier days in our schedule facilitate recovery and healing, preparing you for the more intense days. Stretching on off days is another good way to accelerate recovery.

 

Day

Objective

Middle school

High school

Sunday

Rest

Off

Off

Monday practice at South Run

Pace, Aerobic

8x400m, at 2-mile race pace

1 min. recovery per 1 min. interval

15-20 minute continuous recovery

12x400m, at 5K race pace

1 min. recovery per 1 min. interval

15-20 minute continuous recovery

Tuesday

Pre-race

20 minute easy run, 5-6 strides in the middle

Wednesday

Meet at Leesylvania State Park

Race

10 minute slow warmup

Dynamic warmups

4-5 strides

2-mile race

15 minute recovery jog

Static stretching

10 minute slow warmup

Dynamic warmups

4-5 strides

5K race

15 minute recovery jog

Static stretching

Thursday

Recovery, aerobic

25-40 minute easy to moderate pace

Friday

Pre-race

20 minute easy run, 5-6 strides in the middle

Saturday

HS Meet at Rock Ridge High School

Race

45-50 minute continuous run if not racing

10 minute slow warmup

Dynamic warmups

4-5 strides

5K race

15 minute recovery jog

Static stretching


 
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FHS XC: Workout Plan, Sep 5-11
by posted 09/04/2021

Hi team,

Great job at the time trials today! The hard work during conditioning and tryouts is already starting to pay off.

Below is this week's training plan. We want to put in higher mileage this week to keep developing the aerobic system. Remember there's no practice Monday. Please get in a long continuous run on your own. 

Offers of team roster spots will go out soon. Given the holiday weekend, responses will be due by Tuesday. But please make sure to respond either way by then. That is as much time as we can give before we have to move forward with registration.

Please let me know if there are any questions. Thanks,

Coach Swiston

 

Key points:

  • Aerobic runs. With no meet and only two practices, we focus heavily on aerobic training this week. Make sure to sustain the heart rate at 140-160 beats per minute.
  • Interval work. Building on the time trials, you should use that pace for the interval workouts. This will be a level or two above the intensity of the aerobic runs—but at least you get some recovery in between! Check this sheet to translate your current or goal race pace to interval times, and keep these in mind for our workouts.
  • Consistency. Get in 5 runs each week. This will help you steadily improve. Proper recovery runs will help ensure you’re ready for our workouts.

 

Day

Objective

Middle school

High school

Sunday

Rest

Off

Off

Monday

Aerobic

45 minute continuous run

60 minute continuous run

Tuesday

Recovery

20-30 minute recovery run

Wednesday practice at Lake Accotink

Pace, Aerobic

Intervals: 800m, 1200, 1200, 800, at race pace. 400m jog after each.

Ratio of 1 min. to 1.5 min. recovery and rest to 1 min. of interval work.

Cooldown, 10-15 minutes.

Same as middle school, except the intervals are 800m, 1200, 1600, 1200, 800.

Thursday

Recovery

20-30 minute recovery run

Friday

Aerobic

20-30 minute run

30-40 minute run

Saturday practice at Fountainhead

Aerobic

45-50 minute continuous run

60 minute continuous run

 


 
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FHS XC: Workout Plan, Sep 5-11
by posted 09/04/2021

Hi team,

Great job at the time trials today! The hard work during conditioning and tryouts is already starting to pay off.

Below is this week's training plan. We want to put in higher mileage this week to keep developing the aerobic system. Remember there's no practice Monday. Please get in a long continuous run on your own. 

Offers of team roster spots will go out soon. Given the holiday weekend, responses will be due by Tuesday. But please make sure to respond either way by then. That is as much time as we can give before we have to move forward with registration.

Please let me know if there are any questions. Thanks,

Coach Swiston

 

Key points:

  • Aerobic runs. With no meet and only two practices, we focus heavily on aerobic training this week. Make sure to sustain the heart rate at 140-160 beats per minute.
  • Interval work. Building on the time trials, you should use that pace for the interval workouts. This will be a level or two above the intensity of the aerobic runs—but at least you get some recovery in between! Check this sheet to translate your current or goal race pace to interval times, and keep these in mind for our workouts.
  • Consistency. Get in 5 runs each week. This will help you steadily improve. Proper recovery runs will help ensure you’re ready for our workouts.

 

Day

Objective

Middle school

High school

Sunday

Rest

Off

Off

Monday

Aerobic

45 minute continuous run

60 minute continuous run

Tuesday

Recovery

20-30 minute recovery run

Wednesday practice at Lake Accotink

Pace, Aerobic

Intervals: 800m, 1200, 1200, 800, at race pace. 400m jog after each.

Ratio of 1 min. to 1.5 min. recovery and rest to 1 min. of interval work.

Cooldown, 10-15 minutes.

Same as middle school, except the intervals are 800m, 1200, 1600, 1200, 800.

Thursday

Recovery

20-30 minute recovery run

Friday

Aerobic

20-30 minute run

30-40 minute run

Saturday practice at Fountainhead

Aerobic

45-50 minute continuous run

60 minute continuous run

 


 
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FHS XC: Training Zones and Interval Splits
by posted 08/28/2021

Hi team,

Here are links to some materials we've gone over in practice: 

Training zones: This describes both rate of perceived exertion and heart rate zones.

Interval splits: This will give you the interval times required for a given 2-mile or 5k race pace.

Athletes, please go over so you are familiar with the intensity required in various workouts and the interval pace for A) your current race pace and B) a target race pace for late in the season.

Parents, for kids who don't have an email address in the FHS system, please give them a copy or point them to the website.

Many thanks,

Coach Swiston


 
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Welcome message
by posted 06/23/2021

For those who were not able to attend the fall sports interest night, below is a link giving some brief background on my vision for the team:

WELCOME VIDEO

For those who did attend, the above link would be great to share with others who may be interested in our program. I'm happy to give more details and answer any questions.

I'd encourage those who plan to participate in conditioning to register by the end of June, even if you may not be coming to the first couple weeks of conditioning. The reason is that we will begin to send out relevant information such as details about the locations and weekly training plans. This will only go out to people who are registered.


 
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Fall 2021 Cross Country Information
by posted 06/04/2021

Head Coach: Andy Swiston

Assistant Coaches: Amanda Turk, Hope Schaaf, Mimi Thomas

Team Manager: Nellie Boyer

Other volunteers: Looking for assistant coaches and trainers to interact with the kids and help at practices and meets.

 

Conditioning: July 7 - August 21 

Monday & Wednesday, 7:30-9:30 AM; Saturday, 8-10 AM

Locations: South Run Rec Center, Lake Accotink, Burke Lake, Fountainhead Regional Park

Attendance at conditioning is highly recommended but not formally required--there should be no worries about conflicts with family vacations, summer camps, etc. The objective is to prepare people for tryouts and the season, by which time athletes will be expected to run 5-6 days per week.

 

Tryouts and season:

August 23-September 4 (tryouts); September 6-November 13 (season)

Monday, 4-6 PM

Wednesday 4-6 PM (tentative, depending on track availability; could be as late as 5:30-7:30)

Saturday, 8-10 AM (excluding weeks with meets)

Locations: Same as conditioning, plus an FCPS track TBD and/or Redeeming Grace Church

Tryouts are less about running a certain speed and more for you to try out cross country as well as us to gauge your commitment. There is not a set number of team members—spots will be offered based on attitude and effort.

Cancellation policy: Practice will be called off in case of thunderstorms or heavy rain. Practice will go on in light rain.

Meets: 5k for high school, 2-mile for middle school. The intention is for all team members to participate in all meets. Some meets may not offer middle school races, but middle schoolers may have the option to run with high schoolers in those meets. Meets are held Saturdays and occasionally on weekday afternoons. The number of meets will vary depending on scheduling availability—aiming for 7 to 8. We will aim to host a meet at Lake Accotink on a Saturday morning in October. Locations will vary from local to 1-2 hour drive. Parents are allowed to work out their own carpool.

 

Costs:

Registration fee: $30, must be paid before an athlete can participate in conditioning or tryouts.

Season fee: Final fee for the year will be determined based on budget and communicated during tryouts (fee in the past has been $180-$200). Once a spot on the team is offered, the athlete has 48 hours to accept the spot on the team by paying the fee.

Black singlet to be purchased in the Online Store for $25 once a spot on the team is accepted. Singlet can be used from track or previous years and can be re-used in the future. Uniform is completed by a pair of entirely black shorts provided by the athlete.

 

Other equipment: A pair of running shoes. Ideally, a wristwatch with stopwatch function. GPS is not needed.


 
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