Program Information


For important information, updates and changes in our schedules via e-mail and text alerts, our team uses Remind and also the Remind app. The school office may also contact you through the PowerSchool Messenger e-mail alerts.

Directions and how to register with Remind, click here.

Summer Preparation for the Upcoming Season

It takes weeks of gradual running (base training) to reach a fitness level needed to be ready for the cross country season.
Why run during the summer?
Without summer training there is no possible way for you to achieve your potential as a runner during the cross-country season – the season is simply too short. There will be only 2 weeks of team practice-training prior to the first competitive race. Our first official team practice (Team Meeting) will be on Wednesday, Sept. 5, 2018 after school 2:30 - 4:00. The following day will be our first formal team training session. You will be timed in a mile run in order to assess your aerobic fitness level.
What should be my main focus during summer running?
THE SOLE PURPOSE OF SUMMER TRAINING IS TO ARRIVE THE FIRST DAY OF PRACTICE WITH A STRONG AEROBIC BASE! Don't focus too much on speed throughout the summer. Just put in the time and miles and get your lungs, joints, tendons, ligaments, and BRAIN used to the rigors of running. Start with low intensity runs (jogging) slowly building distance and length of time run time (duration).

Start setting personal goals for the upcoming XC season. This way the running you will do will be accomplished with a future purpose in mind. Most importantly, building a desire to achieve your goals! Always keep in mind, you will have to push yourself but not to overdo it either. In the heat of the summer, be sure to drink before and after running and choose the cooler times of day to run (Mornings / evenings). Take breaks when needed.

Keep records of your progress. You'll want to know how many miles you have run each day / week and increase that amount that each proceeding week. To be ready for our middle school season, it is recommended that you build up to reach between 10 - 20 miles of running in that last week of August. You don't have to run every day, but you should run 4-5 days a week. You can also supplement your fitness goals by doing other aerobic activities such as biking, swimming, soccer, basketball and other sports.

Supplementary Information:

Video: Building Your Base - The Importance of Easy Running

Video: The Secrets to Base Training for Runners

From Zero to Varsity: A Beginner’s Guide to Training for Cross Country

Video: 5 Running Tips for Beginners 🏃 5 Things I Wish I Knew about Running from the Beginning

Four Key Core Exercises For Runners

Summer Training for High School Runners

Green Mountain Nike Running Camp

Coach Brown has attended their coaches camp and highly recommends this running camp to student runners at any level of ability, experienced or not. Yes, plenty of running, but also interesting and fun stuff too! And the food is fantastic!

There is still availability for the Middle School Program (ages 11 - 14) July 22-27, on the campus of Kimball Union Academy in Meriden, NH, located just 13 miles south of Dartmouth College. Information, registration and payment can be made off their web site.

* Contact me for a discount code *

Try running in some local races!

Running in the USA, Website of all CT Summer Races


Student Eligibility Requirements for Participation:

To be eligible to participate a current Doctor’s Physical Examination form or Health Assessment Record MUST be on file with the MBA SCHOOL NURSE 24 hours before the first practice. To be considered current, doctor's physicals are valid for a 13 month period to date. Without the sports physical, athletes are NOT permitted to attend practices. If the physical will expire during the season, an athlete may not participate until the school nurse receives a new sports physical. Also a completed Somers Public School ATHLETIC PERMISSION FORM must be on file with the nurse & coach.

Your physician can fax forms directly to the school. MBA school Fax# is: 860-763-2073

Training and race runs will be both on and off the MBA campus and will include the grounds of Somers HS and the Field Road Park. It is critical that all athletes understand the off-site runs are a privilege that requires students exhibit trust-worthy behavior both during and after school. Coaches will use their discretion regarding this privilege.

Information For New Runners / Their Family

Practices are after school, 2:30 - 4:00 PM Mon. thru Fri. (some exceptions). On holidays, staff meeting days, or teacher workshop days, team practices will NOT be held. Runners are urged to run distance on off-practice & meet dates and weekends, in order to maintain and/or increase running endurance. Safe running practices must always be observed: proper footwear and clothing, safe run locations, running with a partner(s) or parent, access to water, and considering weather conditions.

Items for Practice:

» A labeled water bottle
» Supportive footwear (Running - Cross trainers best)
» Shorts that don't cover knees
» Short sleeve Tee-Shirt
» Sweat pants
» Personal Yoga / Exercise Mat