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
Saturday, May 15- Practice at Comstock, 4:00-5:00; complete health ticket ahead of time and bring a mask!
Sunday, May 16- 20-40 minute VERY EASY distance run
Monday, May 17- Rest
Tuesday, May 18- Practice at Comstock Park 6:00-7:15; bring a mask and complete a health ticket before practice
Wednesday, May 19- 20-30 minute distance run at a VERY EASY pace; Zoom meeting at 7:30 PM (see email for link)
Thursday, May 20- Choose a hill workout from below
Friday, May 21- Jog 10 minutes, then do about 10 minutes of sit ups, push ups, lunges, and other exercises you know; jog 10 more minutes
Saturday, May 22- Rest
Sunday, May 23- Practice at Manito, 4:00-5:00; complete health ticket ahead of time and bring a mask!
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
May 21- All Comers Meet in Kennewick
June 5- All Comers Meet in Kennewick
June 12- Inland Northwest Association Meet in Post Falls
June 19 and maybe 20- Inland Northwest Junior Olympics Association Meet for ALL AGES in Kennewick
July 9-10- Possible meet in Kennewick
July 26-August 1- USATF National Junior Olympics in Jacksonville, FL
The Saturday workout will be at Comstock from 4:00-5:00.