XC/SPEED PROJECT/SRR - SUMMER 2024
August 16th, we concluded our 9th season of the XC Project, a Cross-Country training program for ages 10-20. It was also the 3rd year we offered a program for fall sport athletes and sprinters looking to get faster called the Speed Project. This group targeted the same 10–20-year-old age group.
Our partnership programs with the Merrimack Valley Striders were held every Monday, Wednesday and Friday morning from 8:00-9:45 at Greater Lawrence Vocational School in Andover.
Both programs are targeted for Middle School, High School and College athletes preparing for the fall season. Training takes place on the Turf Field, the trails, 400-meter track, and the school grounds. After a group warmup on the turf, we split the groups up by ability level, not by age or gender.
Our philosophy is that a 6:00 miler should train with other 6:00 milers regardless of age or gender. There were about 100 athletes enrolled with a fairly even gender split (Boys - 52 & Girls - 48). Our attendees were about the same as last year.
The groups go off with their individual Coach for the workout. Workouts are varied, since we feel that variety keeps runners fresh and challenged. We don’t duplicate any workouts over our 18 sessions. Hills, tempo runs, track work, circuit training, and plyometrics, keep the runners motivated and prepared for the XC season. It’s always very gratifying to see the progress that the kids make throughout the Summer. The Whistle Drill and Turn N Burn Runs are always mentioned as their Favorite workouts. The Speed Project focus is on speed drills, acceleration,
biomechanics, Plyometrics, circuit training and relays. A program highlight is our 1 Hitter Quitter, which gives them one minute to see how far around the track they can go in 60 seconds.
Sidney’s Rainbow Runners
This program, in its second year, is inspired by Sidney’s love of running and the outdoors, focused on making running fun, using games and active play to build strength, speed, agility and mobility. The goal is to ignite a love of running in elementary school age children (5-10 years old) that continues through their lifetime.
Last year we began with 6 young athletes, and by the last session reached 18 kids. There were 20 registered for the program this year. We feel that this will be the fastest growing program we offer and is a great feeder program for our XC/Speed Project.
Our XC Project coaching staff is made up of MVC/CAC High School Coaches and was led by:
Peter Fortunato & Matt Murphy (Greater Lowell),
Fran Cusick (Tewksbury),
Kevin Alliette (Methuen),
Joe Schifano USC graduate and Triathlete/Marathoner.
Our Speed Project was led by:
Jess Nelson (Burlington Girls Coach) and
Nick Villani (Greater Lowell).
Our Sidney’s Rainbow Runners Program was led by:
Mary Beth Ellis (MVS Coach) &
Tatum Pecci (recent UMass Lowell grad/1st Grade Teacher in N Andover)
I am the Director and Founder of the XC Project and Speed Project, and work with both the XC and Speed Project as needed. I am the Head Boys & Girls XC Coach at Bishop Fenwick HS in Peabody and continue as the Director of Special Events for The Massachusetts State Track Coaches Association (MSTCA). On September 22nd I will be inducted into the MSTCA Coaches Hall of Fame.
We utilize many supplemental activities in our programs including Kettlebells, Medicine Balls, Plyometrics, Mini Bands, Core Work and Hurdle Mobility, and continue to utilize agility ladders, wicket drills, Flying 30’s and 10-meter sprint Timing. This allows us to attain our summer goal of getting our athletes both stronger and faster.
A question we are frequently asked is why do these kids sign up and work so hard during their summer vacation. Our athletes are highly motivated and understand that the more they do in the summer the better prepared they are for fall. We tell them on the first day that the training won’t be easy, but it will be worth it. We expect this fall to see many of our XC Project athletes posting outstanding times in both their league meets and invitationals. They all mention how well prepared they are for the upcoming season. The higher their floor going into the season, the higher their ceiling will be come November.
On our final training session, we spent the last half hour doing our XC Project Fun Relays. Jump Rope, Skipping, Bear Crawls, Backwards Runs and Find Your Shoe Relays were all competitive and fun. Teams got to choose from assorted other prizes donated by Brooks Sports. We always view the last day with a bit of sadness, but with the anticipation for the new XC and fall sports season.
The countdown has begun…. only 10+ months until our first day of training for 2025!
A tremendous thanks to our partner, the Merrimack Valley Striders, for all their assistance in making our programs successful.
A number of our coaches and athletes were captured doing what they love so check out our 2024 photo album 2024 XC Project Photos
XC Project Director Coach Fred Doyle