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.
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.
Please download and print your form and mail it in ASAP. (See section above)
We believe in training all kids to improve and to achieve their goals.
We offer flexible, comprehensive coaching for cross country and track distance events
Starting a Race
7 Free Seconds
*Work as a team to get everyone into the starting box. If you can’t all be on the line, put the fastest starters up front and figure out who should be behind them.
*If there’s any thought that another team might “steal” your starting box, make sure some of the team always stays back on the starting line to make sure this doesn’t happen!
*The starter will give a command of either “to your marks” or “set” and then fire the gun. At the command, make sure your toe is as close to the start line as you can get without going over it.
*When the gun goes off, go out hard! Science has proven that you have seven seconds to run as fast as you want before it has any negative impact on your race.
*After seven seconds, settle into your own race pace.
Sunday, October 13- Practice at Manito 4:00-5:00
Monday, September 14- Rest
Tuesday, October 15- Practice at Manito 6:00-7:15
Wednesday, October 16- Ages 10 and under 25 minute run, 11 and older 35 minute run
Thursday, October 17- Practice at Manito 6:00-7:15
Friday, October 18- Rest or easy 20-30 minute run
Saturday, October 19- Easy 20-30 minute run or rest if you ran yesterday
Sunday, October 20- Practice at Manito 4:00-5:00
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
Junior Olympics Association Meet- November 16, 2019 in Coeur d'Alene
Junior Olympics Regional Meet- date, time and location TBA, but probably November 23 somewhere in Oregon
Junior Olympics National Meet- December 14 in Madison, WI
Athletes who participate in Running Club have full access to all our practices and programs. Running Club begins March 17 and ends the first week of December. There are no practices between July 20 and mid-September.
We train athletes for distance races on the track: 800 meters, 1500 meters, and 3000 meters.
The extended season begins April 18 and ends July 18 or 21.
We train athletes to race in USATF Junior Olympics Cross Country races.
Extended season dates: September 15-December 10; Tuesdays, Thursdays and Sundays
Regular season dates: October 20-December 10; Tuesdays, Thursdays and Sundays
The Post High School season is for high school athletes who wish to join us after they finish competing for their high schools. They can begin whenever they are done with high school and practices and compete with us through December 10.
If an athlete is unable to pay, full or partial scholarships are always available. We never turn an athlete away because of financial reasons.