Most Sundays- March 7-July 18; 4:00-5:00 @ Manito or Comstock
Tuesdays- 6:00-7:00 April 20- May 25 @ Manito or Comstock
Tuesdays & Thursdays- 6:00-7:30 June 1-July 22, Location TBD
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
THIS WEEK
Sunday, April 11- Practice at Manito, 4:00-5:00; complete health ticket and bring a mask!
Monday, April 12- 30-50 minute distance run at a VERY EASY pace
Tuesday, April 13- 20-30 minute run with about 5 one-minute-long surges of up tempo running
Wednesday, April 14- 20-40 minus distance run at a VERY EASY pace
Thursday, April 15- Warm up jog, stretch, then 5-7 long hill repeats, cool down jog
Friday, April 16- Jog 10 minutes, then do about 10 minutes of sit ups, push ups, lunges, and other exercises you know; jog 10 more minutes
Saturday, April 17- Rest
Sunday, April 18- Practice at Manito, 4:00-5:00; complete health ticket ahead of time and bring a mask!
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