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, July 21- Practice at Manito 4:00-5:00
Monday, July 22- 20 minute easy run on your own and a few strides
Tuesday, July 23- Practice at Hart Field 6:00-7:00; last practice of the season! OPENING CEREMONY FOR JUNIOR OLYMPICS 7:00 IN SACRAMENTO
Wednesday, July 24- 20 minute easy run on your own and a few strides; KIAN AND TEAGAN RACE THE 800 AT NATIONALS!
Thursday, July 25- Easy run at Nationals
Friday, July 26- Easy run at Nationals
Saturday, July 27- ETHAN, GRAHAM, AND EMILY RACE THE 3000 AT NATIONALS! 800 meter final at Nationals
Sunday, July 28- KIAN, OWEN, QUINN, TEAGAN, AND ETHAN RACE THE 1500 AT NATIONALS!
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
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.