By Coach Joe Carei (a guy who still carb-loads for 5Ks like they’re marathons)

Now that States(for most track athletes) is over and the final baton has been passed,  the last spike has been unlaced, and the echoes of the starter’s pistol fade into memory, high school track athletes find themselves in a strange land known as “the in-between”—that glorious stretch of time after the track season ends and before summer cross country conditioning begins.

What should you be doing in this transition phase? Sleep until noon? Run a few “easy” 6-milers that mysteriously turn into tempo runs? Bench press your PR because you need to get beach body ready?

Let’s take a look at how to make the most of this time—not just physically, but mentally and emotionally—so that you can step into your cross country summer training feeling healthy, motivated, and (dare we say) excited.

Step One: Chill (But Not Too Hard)

The first and most important rule after track season: Take a break.

We’re not talking about the kind of break where you replace running shoes with slippers and binge-watch Netflix with the same intensity you used to chase PRs. But the body—and mind—need recovery after the long grind of indoor and outdoor track seasons.

So how much time should you take off?

• Generally, 2 to 4 weeks of no structured training is a great starting point.
• This doesn’t mean you can’t move your body—go for walks, ride your bike, swim, play pickup basketball (carefully!), or try yoga.
• The key is: no structured running, no hard efforts, and definitely no races.

This “off-season” (emphasis on the off) is crucial for healing microtears in muscles, letting tendons and ligaments rest, and most importantly, restoring mental energy.

Your motivation might be sky-high after a strong finish to the season. Or maybe you’re frustrated and hungry to redeem yourself. Either way, don’t jump back in too quickly. Think of it like cooking pasta—you can’t rush boiling water. (Well, unless you’re Italian. Then it’s magic.)

A Quick Look Back: Assessment Before Ambition

Before you dive into summer mileage charts and tempo workouts, take time to evaluate your track season. Self-assessment is like using Google Maps: if you don’t know where you are, how do you know where to go?

Some helpful questions:

• What races did I improve in? Which ones plateaued?
• Did I hit my season goals? Why or why not?
• How consistent was my training? Did I miss weeks due to injury, burnout, or academic overload?
• Did I enjoy my season? Why or why not?

This is a great time to meet with your coach—yes, we like being asked questions that aren’t just “What time’s the bus?” or “Can I skip 200s today?” A good coach can help you break down your season with honesty, encouragement, and a realistic plan for moving forward.

Also, this is when having a training log or journal pays off. If you didn’t keep one, start this summer. Future you will thank you. (Past you might deserve a stern look, but let’s not dwell.)

To Run or Not to Run, that is the Question (During Your Break)

If you’re wondering whether you should run at all during your break—the answer is: maybe a little, but nothing structured or stressful.

The golden rule here is: no GPS watches, no pace goals, no Strava uploads. Just run if you feel like it. Not because your friend is already back on double days and wants you to “shake out” five miles at 6:30 pace.

This downtime is about letting your body return to a baseline. If you start too early, you risk peaking in July. Cross country doesn’t start until August or September, and it’s a long season. There’s no medal for winning practice; July stud, October dud. 

What About the Weight Room?

Ah yes, the iron temple. Should you lift during your break?

You don’t have to get in weight room but if you feel the need, the short answer is: take it lightly.

• Focus on mobility, core stability, and general strength.
• Avoid max-out lifts, CrossFit hero workouts, or anything that involves flipping tires the size of small sedans.
• If you do lift, aim for 2-3 light sessions a week during your break.
• Think bodyweight circuits, resistance bands, or simple dumbbell workouts.

Summer is a great time to build functional strength. Talk to your coach or strength trainer about creating a plan that supports endurance, not just aesthetics. (Although let’s be real—defined biceps are a pretty cool side effect.)

Mental Reset: Let Your Brain Breathe

A big part of this transition involves giving your brain space to reset. During track season, you’re focused on splits, times, team rankings, bus schedules, and trying not to miss 4th period before the meet.

Letting go of that structure for a few weeks can be refreshing—and necessary. Here’s how:

• Read a non-running book.
• Spend time outdoors without a stopwatch.
• Hang out with non-running friends.
• Laugh. Sleep in. Eat ice cream.

These things matter. They don’t show up on athletic.net, but they build resilience and prevent burnout. And burnout is the real enemy—not your rival school’s #1 runner.

Coaching: The Guiding Force (And Occasional Comic Relief)

Good coaching is essential during this transition. It’s a time when athletes can easily fall into two camps:

1. The “I’m going to do absolutely nothing for two months and show up in August wondering what happened to my lungs” crowd.
2. The “I want to run a PR, so now I’m starting 70-mile weeks tomorrow” crowd.

Neither is ideal. A solid coach will help guide you through:

• Setting realistic summer mileage goals
• Monitoring physical and emotional fatigue
• Adjusting training if injuries or burnout are looming
• Building long-term success instead of short-term gratification

And sometimes, coaches provide comic relief. (You’d be surprised how many track metaphors we can work into life advice.)

Tailored Advice by Class Year

Let’s break down a few nuggets of advice depending on where you are in your high school career:

Freshmen → Sophomores:

• Congratulations, you survived your first year!
• Use the summer to build consistency. Don’t worry about being the top dog yet—just become reliable.
• Learn from your upperclassmen, but don’t blindly copy their training.
• Bonus tip: Start learning how to tie your shoes so they don’t come untied mid-race. (Seriously.)

Sophomores → Juniors:

• This is your chance to step into a leadership role.
• Focus on training smarter, not just harder. Reflect on past mistakes.
• Develop habits that support long-term growth: logging runs, nutrition, sleep.
• Beware of the “summer hero” mentality—don’t try to impress with mileage if you’re not ready.

Juniors → Seniors:

• Welcome to your final lap. Time to start thinking legacy.
• Set goals that balance team success and personal bests.
• Use this summer to lead by example—your younger teammates are watching.
• Avoid “senioritis” in training. This season matters more than you think, and it’ll fly by.

Final Thoughts: The Long View

Remember, cross country is a grind. But the grind is beautiful when it’s supported by proper rest, smart progression, and good people around you.

So take your post-track break seriously. Do it well. Then, when it’s time to lace back up and face those muggy July morning runs, you’ll be ready—not just with fresh legs, but with a clear head and full heart.  And a tan line where your GPS watch used to be.

Note: this philosophy can also apply to road runners who are taking a break between cycles, marathoners between marathons and triathletes between seasons.

See you out there, be cool, stay cool.