Our summer running plan is published on the website FinalSurge.com.

If you have not run with Denver East previously, you will need to create an account on FinalSurge using an email address. Once you have created your account, email Coach Kohuth (steven_kohuth@dpsk12.net) and let him know which email account you used to join FinalSurge. You will receive an invitation to join the Denver East team on FinalSurge; once you have joined the team you will have access to our training plans and you will be able to record your workouts on the website to share with your coaches.

There are three training plans posted on FinalSurge, Beginning, Intermediate, and Varsity; all summer training plans begin on June 9th. (Side note – returning runners who have completed their 2 week break following the track season should start running this week; 20-30 minutes of easy running every other day would be sufficient). Beginning is for our athletes new to cross country with little or no distance running experience; Intermediate is for athletes with previous running experience including ninth graders with more rigorous club experience in middle school and our returning high school runners who did not run track in the spring; and Varsity is for returning runners who ran track in the spring. (Another side note – it is not required to follow the Varsity training plan to run on the varsity team in the fall; more years than not we have newer runners improve rapidly and make our top-7. In general, we would rather you run a little less and increase your training incrementally than jump into a training plan for which your body is not ready to adapt and risk injury. Ask a coach if you are uncertain as to which training plan to follow).

We would like to see you at summer conditioning (M-F, 8a, City Park), but with access to our training plans, you can complete all of the same training on your own, no matter where summer brings you. We will review some basics of the summer training plan (which we will continue to update throughout the summer) in a later post. Your first assignment for the summer is joining FinalSurge.