Files coming soon.
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
Sunday, March 17- First practice for Running Club members at Manito from 4:00-5:00; meet in the main parking area just off 18th and Grand
Monday, March 18- Rest (do some stretching)
Tuesday, March 19- Easy 15-20 minute run for kids 10 and under; 20-30 minutes for kids over 10
Wednesday, March 20- Rest
Thursday, March 21- Choose something off the Fartlek menu below
Friday, March 22- Easy 15-20 minute run for kids 10 and under; 20-30 minutes for kids over 10
Saturday, March 23, Rest
Sunday, March 24- Practice at Manito form 4:00-5:00
Last week of winter workouts!
Week of March 10
1 easy shorter run
1 longer run
1 Hill Workout (see menu below)
2 Tempo Runs (see definition below)
Core (situps, pushups, etc.) 2 times per week
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
Association Championship Meet- June 15 in Kennewick
Mercury Practice Meet- Date TBD
Junior Olympics Association Meet- June 21&22 in Kennewick
Junior Olympics Regional Meet- Tacoma July 6-7
Junior Olympics National Meet- Sacramento July 22-28
Cross Country Junior Olympics Association Meet- November 16 in Coeur d'Alene
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.
$250 for 2019
We train athletes for distance races on the track: 800 meters, 1500 meters, and 3000 meters.
$150 for the 2019 Season
The extended season begins April 18 and ends July 18 or 21.
$120 for the 2019 Season May 30-July 18
We train athletes to race in USATF Junior Olympics Cross Country races.
$180 for the 2018 Season
Extended season dates: September 18-December 4; Tuesdays, Thursdays and Sundays
$120 for the 2018 Season
Regular season dates: October 18-December 4; Tuesdays, Thursdays and Sundays
$80 for the 2018 Season
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 practice and compete with us through December 4.