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
During August, be a kid (unless you're training for high school XC...)
Enjoy some time off. When you feel rested, start doing easy runs 3-4 times per week.
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
Cross Country Junior Olympics Association Meet- November 16 in Coeur d'Alene