practice days overview
2019 Cross Country Practice Days
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.
What to do on days we don't practice
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.
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
THIS WEEK
Sunday, September 15- Practice at Manito 4:00-5:00
Monday, September 16- Rest
Tuesday, September 17- Practice at Manito 6:00-7:15
Wednesday, September 18- Ages 10 and under 20 minute run, 11 and older 30 minute run
Thursday, September 19- Practice at Manito 6:00-7:15
Friday, September 20- Rest or easy 20-30 minute run
Saturday, September 21- Rest or easy 20-30 minute run if you didn't run yesterday
Sunday, September 22- Practice at Manito 4:00-5:00
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
Mountain West Meet in Missoula- September 28, 2019 (tentative based on interest from families and availability of coaches)
Richland Invitational- October 12, 2019
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