for kids who love distance running
Register for track today!
Please download and print your form and mail it in ASAP. (See section above)
Mission and Coaches
We believe in training all kids to improve and to achieve their goals.
Our Programs
We offer flexible, comprehensive coaching for cross country and track distance events
UPCOMING EVENTS
THIS WEEK
Sunday, July 21- Practice at Manito 4:00-5:00
Monday, July 22- 20 minute easy run on your own and a few strides
Tuesday, July 23- Practice at Hart Field 6:00-7:00; last practice of the season! OPENING CEREMONY FOR JUNIOR OLYMPICS 7:00 IN SACRAMENTO
Wednesday, July 24- 20 minute easy run on your own and a few strides; KIAN AND TEAGAN RACE THE 800 AT NATIONALS!
Thursday, July 25- Easy run at Nationals
Friday, July 26- Easy run at Nationals
Saturday, July 27- ETHAN, GRAHAM, AND EMILY RACE THE 3000 AT NATIONALS! 800 meter final at Nationals
Sunday, July 28- KIAN, OWEN, QUINN, TEAGAN, AND ETHAN RACE THE 1500 AT NATIONALS!
Fartlek Menu
A- Two minutes hard, two minutes easy; one minute hard, one minute easy; 30 seconds hard, 30 seconds easy; repeat for 15-30 minutes total
B- 30 seconds hard, 30 seconds easy; 1 minute hard, one minute easy; repeat for a total of 15-30 minutes
C- 1 minute hard, one minute easy; repeat for a total of 15-30 minutes
D (Coach Carol's favorite)- 5 minutes easy, 5 minutes hard; 4 minutes easy, 4 minutes hard; 3 minutes easy, 3 minutes hard; 2 minutes easy, 2 minutes hard; 1 minute easy, one minute hard; takes a total of 30 minutes. You can make it a 20 minute workout by cutting out the first 10 minutes.
Hill Repeat Menu
A- Long hill, short hill; alternate for a total of about 10 repeats
B- Fast up a pretty steep hill about 10 times
C- Long grinder hill (like the Grand Hill) about 5 times
Tempo Run Definition
Warm up; 10-30 minutes of about 80% of your race pace for cross country; cool down
UPCOMING EVENTS THIS SEASON
Junior Olympics National Meet- Sacramento July 22-28
Cross Country Junior Olympics Association Meet- November 16 in Coeur d'Alene