2012 Como Park Cross Country

WEEK 1: August 13—19

“Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible.”
--Francis of Assisi

ANNOUNCEMENTS

1) Forms should be turned in to the Athletic Office.

2) Report summer training mileage to coach

3) Welcome to the newcomers, welcome back to the returners

4) XC team is a great experience. Today is the beginning of another chapter.

TRAINING GROUPS

Bobcats: Beginners

Tigers: Returning runners

Cougars: Returners who ran lots over the summer

MON: 4:30 p.m. Intro to XC + Group warm-up/Body weight circuit + Distance run

B: 1.5 miles (Lake loop) T: 3-5 miles C: 6-9 miles

TUE: 4:30 p.m. Warmup/Drills + Distance run + strides

B: 2 miles T: 4-5 miles C: 6-7 miles

WED: Meet at school @ 5:15 p.m. Alumni and Community Run,

Run is at 6:00 p.m. @ Como XC Course (near Horton and Lexington)

Everyone: Warmup to course. 2 mile run. Cooldown. Snacks and mingle with alums.

THU: 4:30 p.m. Warm-up + Hill Sprints + Weights

B: 6 sprints T: 8-10 sprints C: 12 sprints

FRI: 4:30 p.m. Captain’s Voting + Distance Run + Water balloon toss.

Everyone: 30 minutes easy jogging.

SAT: 9:00 a.m. @ school. Long run (4-10 miles), followed by snacks.

***Parents and families welcome to run/walk 1 or 2 miles at Wednesday’s Alumni/ Community run