Dear Cross Country Runners,
High School- from now on you need to be running 6 out of 7 days. In this base building phase of our program you should be running 30-40min at a steady, easy pace- a pace where you could chat with a friend while running. Make 1 day out of the 6 days a little longer (45-50 min) . Try to run mostly on rolling terrain with dirt or grass footing. Stretch after running.
Jr. High- try to run 6 out of 7 days for about 20 minutes each day….make 1 of the days a little longer(25-30 min). Try to run mostly on rolling terrain with dirt or grass footing. Stretch all your muscles after your run. If you ran a lot in LaCrosse that could count as your run.
We will meet on Friday, Aug. 13 at the Jr. High tennis courts at 7 am for the first official practice. Go Knights!
Coach Allison Ryan