HAZELWOOD CENTRAL CROSS COUNTRY

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1 HAZELWOOD CENTRAL CROSS COUNTRY What is Cross Country? Cross country is a running sport in which teams of runners race outside on varying terrains. A course is typically 5 kilometers (3.1 mi) long. It is both an individual and a team sport, as runners are judged on an individual basis and a points scoring method for teams. Both men and women compete in cross country, which takes place during the fall and can include a variety of weather conditions. Training Cross country runners generally train a minimum of six days per week. A runner will typically enjoy a long run on Monday to loosen up their muscles; take part in a speed workout on Tuesday, which may involve sprints on a track; run a long distance on Wednesday to improve endurance; take part in a hill workout on Thursday; a short run on Friday; and finally, race on Saturday. Sunday is either used to rest or to take a longer run at a slow pace. It's All About the Shoes The beauty of all types of running is the low level of equipment needed and cross country running is no different. You'll need shorts or running pants, shirt, a drinking bottle for water, and some running shoes. The first pair of running shoes is for practice. This pair should be well cushioned, or else you'll develop blisters or shin splints from the impact with the ground. The second pair of shoes should be cross country spikes. This pair is for racing. It is a much lighter pair and has thinner cushions for a lower center of gravity. Do not wear these to practice, for they wear out quickly. Also, wearing spikes during practice may lead to an injury because they're not as cushioned as practice shoes. Why Run? Cross country is a hard sport to tackle but it's extremely rewarding because you feel like you've really achieved something incredible after completing a run. Although it can feel punishing at times, in the end, the physical results and the friendships built by common suffering are definitely worth the training and far outweigh the pain involved. Start Training! When you begin, it's a good idea to start slowly and build your strength, stamina, and enthusiasm for the sport. A suggested summer workout for beginner runners is attached. Official cross country practice will begin July 31, More information will follow. Don t forget to get your sports physical! We look forward to training with you! Please contact us with questions. Danielle Camarota & Tracy Jay dcamrota@hazelwoodschools.org tjay@hazelwoodschools.org Hazelwood Central Cross Country Coaches

2 CROSS COUNTRY SUGGESTED SUMMER WOROUT FOR BEGINNNERS Week Workout 1 Workout 2 Workout 3 1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. 3 Brisk five-minute warmup walk, then do two repetitions of the following: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk, then do two repetitions of the following: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk, then do two repetitions of the following: Jog 90 seconds Jog 90 seconds Jog 90 seconds 4 Walk 2.5 minutes Walk 2.5 minutes Walk 2.5 minutes 5 6 Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) 7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). 8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). 9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Jog 8 minutes Walk 5 minutes Jog 8 minutes Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes) Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 20 minutes with no walking. Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

3 JUNE 2017 Sunday Monday Tuesday Wednesday Thursday Friday Saturday IMPORTANT!!! Locations for conditioning will vary. You must sign up for Remind to be notified of the locations for conditioning. Stay informed! EASY RUNS 60-70% of 5K race pace; Should be able to carry on short conversations. TEMPO RUNS Hard, Fast, 85-95% 5K race pace REPEATS Start with 1 mile warm-up; Repeat given distance at fast pace with 400m (1/4 mi) slow jog in between; Finish with 1 mile cool down JOG/SPRINTS Find a track; Run for the given number of minutes sprint the straights & slow recovery jog the curves or to miles easy 20 min jog/sprint 3 miles easy miles easy 2 x 1600 (mile) repeats 3 miles easy miles easy 3 miles tempo 3 miles easy 20 min jog/sprint miles easy 4 x 800 (half mile) repeats 5 miles easy

4 JULY 2017 Sunday Monday Tuesday Wednesday Thursday Friday Saturday MAKE A DOCTOR S APPOINTMENT. GET YOUR SPORTS PHYSICAL!!! Coach Camarota dcamrota@hazelwoodschools.org Coach Jay tjay@hazelwoodschools.org 1 Pre-Participation Physical Evaluation forms can be found here: miles easy 3 miles tempo 25 min jog/sprint (4 th of July) miles easy 18 3 x 1600 (mile) repeats min jog/sprint miles easy x 800 (half mile) repeats 27 3 miles tempo miles easy 3 x 1600 (mile) repeats 25 min jog/sprint 1 st official XC practice of 2017 is Monday, July 31 2:45 pm. Meet at the shed near the track. Bring your SPORTS PHYSICAL, water, & running shoes!!!

5 HCXC SUMMER 2017 RUNNING INCENTIVES The results you achieve will be in direct proportion to the effort you apply. Somewhere in the world someone is training when you are not. When you race him, he will win. I can t tell you this will be easy, but I can tell you that it will be WORTH IT. Without summer training there is no possible way for you to achieve your potential as a runner during cross country season the season is simply too short. The sole purpose of summer training is to arrive the first day of practice with a strong aerobic base. Don t focus too much on speed throughout the summer. Just put in the time and miles to get your lungs, joints, tendons, ligaments, and BRAIN used to the rigors of running. You may earn ONE of the following incentives based on your summer mileage May 28 July 29. Summer running logs are due no later than August 5 to earn your incentive. Fill out the running log below daily or use the Map My Run app as proof of your mileage. (Please friend Coach Jay if use the Map My Run app. Her username is Tracy Jay.) Incentives do not exceed $ MILES 100 MILES 125 MILES 150 MILES 200 MILES 250 MILES LED Shoelaces YETI Rambler OR Nalgene Water Bottle XC necklace OR keychain Flip Belt OR Bluetooth Headphones Race Bib Display Fitbit OR Garmin GPS Running Watch 50 MILE CLUB 100 MILE CLUB 125 MILE CLUB 150 MILE CLUB 200 MILE CLUB 250 MILE CLUB *There are some days that you may choose to cross train. This can mean doing any number of activities, essentially where you are engaging in a cardiovascular strengthening activity such as soccer, basketball, weightlifting, swimming, biking, etc. Although it is difficult to quantitatively put a value on cross training, in terms of your mileage log you may write down 1 mile for every 20 minutes of cross training (indicate the type of activity in which you are engaging). Day/Date Route/Description MILES Example Creve Coeur Lake Loop 3.7 SUN 5/28 MON 5/29 TUES 5/30 WED 5/31 THURS 6/1 FRI 6/2 SAT 6/3 SUN 6/4 MON 6/5 TUES 6/6 WED 6/7 THURS 6/8 FRI 6/9 SAT 6/10 SUN 6/11 MON 6/12 TUES 6/13 WED 6/14 THURS 6/15 FRI 6/16 SAT 6/17 SUN 6/18 MON 6/19 TUES 6/20 Week 1 Total Miles: Week 2 Total Miles: Week 3 Total Miles:

6 WED 6/21 THURS 6/22 FRI 6/23 SAT 6/24 SUN 6/25 MON 6/26 TUES 6/27 WED 6/28 THURS 6/29 FRI 6/30 SAT 7/1 SUN 7/2 MON 7/3 TUES 7/4 WED 7/5 THURS 7/6 FRI 7/7 SAT 7/8 SUN 7/9 MON 7/10 TUES 7/11 WED 7/12 THURS 7/13 FRI 7/14 SAT 7/15 SUN 7/16 MON 7/17 TUES 7/18 WED 7/19 THURS 7/20 FRI 7/21 SAT 7/22 SUN 7/23 MON 7/24 TUES 7/25 WED 7/26 THURS 7/27 FRI 7/28 SAT 7/29 Week 4 Total Miles: Week 5 Total Miles: Week 6 Total Miles: Week 7 Total Miles: Week 8 Total Miles: Week 9 Total Miles: Name Total Miles: I have been honest in completing my running log. I can verify the miles logged by this athlete as included in this log. Athlete s Signature Parent/Guardian s Signature Running logs are due no later than August 5 th to be eligible for an incentive.