practice days overview
2019 Cross Country Practice Days
Tuesday and Thursdays 6:00-7:15 or 7:30 at either Manito or Riverfront
Sundays 4:00-5:00 at Manito
Please see section below for the week's detailed schedule.
What to do on days we don't practice
If you are involved with other sports teams, that's probably enough in addition to what we do. If not, please see each week's detailed schedule below for what do do on days we don't have practice.
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
THIS WEEK
Sunday, December 8- Practice at Manito 4:00-4:45
Monday, December 9- Easy 20-30 minute jog
Tuesday, December 10- Practice at Riverfront Park 6:00-7:00; LAST PRACTICE OF THE SEASON; meet at the Kaiser Permanente parking lot (322 W. North River Drive); we walk all the kids as a group at 6:00, so please be on time.
Wednesday, December 11- Easy 15 minute jog
Thursday, December 12- Coaches will jog with athletes at Nationals; time and location TBD; if you're still at home, go for a 10-15 minute jog and do 4-6 hard strides
Friday, December 13- Course run through at Yahara Hills Golf Course; 1:00 PM (time may be changed based on circumstances)
Saturday, December 14- National Junior Olympics in Madison, WI
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 d
UPCOMING EVENTS THIS SEASON
Junior Olympics National Meet- December 14 in Madison, WI
Meet Information: http://www.usatf.org/Events---Calendar/2019/USATF-National-Junior-Olympic-Cross-Country-Ch.aspx