Practices for this year's X-Country season will begin on Saturday, Sept. 2 and continue throughout Sept. and Oct. on Tuesdays, Thursdays (3:30-5:30pm) and Saturdays (8-10am), until the last race of the season. There is no try out for Cross Country and we welcome all students who are interested to participate. We realize that some athletes may have conflicts with other sports and welcome them to participate as they are available.
Please encourage your kids to use the attached running tracker to steadily increase their running minutes. Off day runs will help build endurance, speed up recovery and also reduce the chances of injury during the season by getting the kids' legs progressively adapted to the stresses of running.
Workouts will be as follows:
Saturdays: Tempo Training (JH/HS athletes Meet at Cardston Track)
- 15 min Warm Up
- 30 min Technical Training (form improvement)
- 5km run with hills or 10-10-10 (slow, med, fast)
- 30 min Strength Training
- 15 min Cool Down & Stretching
Tuesdays: Flat 1000m repeats at race pace (JH/HS athletes Meet at Cardston Track)
- 15 min Warm Up (JH kids meet Jesse Dobson at JH front doors and leave (jog) to track no later than 3:25)
- 30 min Technical Training (form improvement)
- 3-6x 1000m with 2 min rest
- 30 min Strength Training
- 15 min Cool Down & Stretching
Thursdays: Hill Training (5av E hill)
* I work in Calgary Wed-Fri every week so wont be at any Thursday practices. Jesse Dobson will lead JH workout, Greg Salmon or High School athlete will lead HS workout.
- 15 min Warm Up
- 5-8x Big Hill + 50m acceleration at top (run hill and accelerate at top of hill for 50m)
- 30 min Strength Training
- 15 min Cool Down & Stretching
Thank you
CJHS Admin Team