Summer Week 2 June 12th -18th
Mileage Sheets: Week 2 Boys Week 2 Girls
Parents letter
Monday, June 12th
10 am Normal run
4 pm Acceleration, Normal Run
Tuesday, June 13th
10 am & 4 pm Elmo Run
Wed, June 14th
10 am Normal run
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, June 15th
10 am Normal Run
4 pm Acceleration, Normal Run
Friday, June 16th
10 am & 4 pm 2 mile Time Trial
Saturday, June 17th
10 am Long run, Pancakes after
Goals this week
Mileage Sheets: Week 2 Boys Week 2 Girls
Parents letter
Monday, June 12th
10 am Normal run
4 pm Acceleration, Normal Run
Tuesday, June 13th
10 am & 4 pm Elmo Run
Wed, June 14th
10 am Normal run
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, June 15th
10 am Normal Run
4 pm Acceleration, Normal Run
Friday, June 16th
10 am & 4 pm 2 mile Time Trial
Saturday, June 17th
10 am Long run, Pancakes after
Goals this week
- Learn about training pace
- Recruit friends
Week 12: Oct 27- Nov 1
Boys Mileage - Week 12
Girls Mileage - Week 12
Boys Parents Week 12 Letter
Girls Parents Week 12 Letter
NXR Google Spreadsheet - payments, rides, rooms
NXR Schedule
Monday, Oct 27
Normal Run
4xHill sprints up hill on bike path
Tuesday, Oct 28
4:00 pm Team meeting
6x30 min sprints
Normal Run
Wed, Oct 29
3:45 pm Meet at Lincoln Park
6x1000 NO Pace
Speed workout Results
Thursday, Oct 30
3:45 pm Normal
4x150 Sprints
Friday, Oct 31
3:45 pm Speed
EGF 800s At current Race Pace
Saturday, Nov 1
Normal, on your own with a teammate
Boys Mileage - Week 12
Girls Mileage - Week 12
Boys Parents Week 12 Letter
Girls Parents Week 12 Letter
NXR Google Spreadsheet - payments, rides, rooms
NXR Schedule
Monday, Oct 27
Normal Run
4xHill sprints up hill on bike path
Tuesday, Oct 28
4:00 pm Team meeting
6x30 min sprints
Normal Run
Wed, Oct 29
3:45 pm Meet at Lincoln Park
6x1000 NO Pace
Speed workout Results
Thursday, Oct 30
3:45 pm Normal
4x150 Sprints
Friday, Oct 31
3:45 pm Speed
EGF 800s At current Race Pace
Saturday, Nov 1
Normal, on your own with a teammate
Week 11: Oct 20- Oct 25
Week 11 Schedule
Boys Mileage - Week 11
Girls Mileage - Week 11
Boys Parents Week 11 Letter
Girls Parents Week 11 Letter
STATE MEET WEBSITE
Monday, Oct 20
4 pm Team Meeting
6x30m Sprints
Normal Run
Tuesday, Oct 21
4 pm Lincoln Drive Park
3x400 1st mile,
2x800 Goal Pace
2x 400 m Finish
Wed, Oct 22
4 pm Normal Run
4 x150
Thursday, Oct 23
4 pm Lincoln Drive Park
4x400 1st Mile Pace
2 x 300 Finishing Race
5:45 pm Pre-state Dinner - Sacred Heart
Pot Luck - Parents Sign up
Friday, Oct 24
4:00 pm Boys Team Meeting - Room 312
Normal Run
4 x 150
Saturday, Oct 25
9:30 am Bus Leaves for Jamestown
2:00 pm Class A Girls Championship
2:45 pm Class A Boys Championships
NXR Heartland website - optional meet after State Meet
Nov 9th
NXN Meet Information
17 boys, 11 girls, Parent rooms 7
Week 11 Schedule
Boys Mileage - Week 11
Girls Mileage - Week 11
Boys Parents Week 11 Letter
Girls Parents Week 11 Letter
STATE MEET WEBSITE
Monday, Oct 20
4 pm Team Meeting
6x30m Sprints
Normal Run
Tuesday, Oct 21
4 pm Lincoln Drive Park
3x400 1st mile,
2x800 Goal Pace
2x 400 m Finish
Wed, Oct 22
4 pm Normal Run
4 x150
Thursday, Oct 23
4 pm Lincoln Drive Park
4x400 1st Mile Pace
2 x 300 Finishing Race
5:45 pm Pre-state Dinner - Sacred Heart
Pot Luck - Parents Sign up
Friday, Oct 24
4:00 pm Boys Team Meeting - Room 312
Normal Run
4 x 150
Saturday, Oct 25
9:30 am Bus Leaves for Jamestown
2:00 pm Class A Girls Championship
2:45 pm Class A Boys Championships
NXR Heartland website - optional meet after State Meet
Nov 9th
NXN Meet Information
17 boys, 11 girls, Parent rooms 7
Week 10: Oct 13- Oct 19
Week 10 Team Schedule
Boys Mileage - Week 10 (new Training Groups/Pace)
Girls Mileage - Week 10
Boys Parents Week 10 Letter
Girls Parents Week 10 Letter
MS State Meet Information - Oct 17, Bismarck
Parents driving - Gander, Borboa. Johnson
Traveling - Ben, Gage, Kellan, Micah, Blaine, Ryan, Michael, Atticus, Kjell, anyone else??
NXR Heartland website - optional meet after State Meet
Nov 9th
NXN Meet Information
Currently 15 boys, 4 girls, Parent rooms 7
Monday, Oct 13
4 pm Team Meeting
If you are running at NXR you should be at practice Everyday
7&8 Graders you practice also for MS State Meet
4:20 pm Long or Normal Run
Tuesday, Oct 14
4 pm 1000s Break downs
Wed, Oct 15 - Early Release
4 pm Normal Run
Thursday, Oct 16
4 pm 800s at Goal Pace
Friday, Oct 17 - No School
8:00 am Leave for Bismarck from Coach Allan's house
1:30 pm 7&8 Boys MS State Championships
MS State Meet Championship INFO
4:00 pm Normal Run
Saturday, Oct 18
10 am Practice - meet at Lincoln Park
THE 3k Pursuit
2023 RACE RESULTS
2024 Race Results
Doughnuts
Those that raced on Friday
Normal Run 4 x 100 Striders
Sunday, Oct 19
active rest
Week 10 Team Schedule
Boys Mileage - Week 10 (new Training Groups/Pace)
Girls Mileage - Week 10
Boys Parents Week 10 Letter
Girls Parents Week 10 Letter
MS State Meet Information - Oct 17, Bismarck
Parents driving - Gander, Borboa. Johnson
Traveling - Ben, Gage, Kellan, Micah, Blaine, Ryan, Michael, Atticus, Kjell, anyone else??
NXR Heartland website - optional meet after State Meet
Nov 9th
NXN Meet Information
Currently 15 boys, 4 girls, Parent rooms 7
Monday, Oct 13
4 pm Team Meeting
If you are running at NXR you should be at practice Everyday
7&8 Graders you practice also for MS State Meet
4:20 pm Long or Normal Run
Tuesday, Oct 14
4 pm 1000s Break downs
Wed, Oct 15 - Early Release
4 pm Normal Run
Thursday, Oct 16
4 pm 800s at Goal Pace
Friday, Oct 17 - No School
8:00 am Leave for Bismarck from Coach Allan's house
1:30 pm 7&8 Boys MS State Championships
MS State Meet Championship INFO
4:00 pm Normal Run
Saturday, Oct 18
10 am Practice - meet at Lincoln Park
THE 3k Pursuit
2023 RACE RESULTS
2024 Race Results
Doughnuts
Those that raced on Friday
Normal Run 4 x 100 Striders
Sunday, Oct 19
active rest
Week 9: Oct 6- Oct 12
Week 9 Team Schedule
Boys Mileage - Week 9
Girls Mileage - Week 9
Boys Parents Week 9 Letter
Girls Parents Week 9 Letter
EDC Championship Information - Oct 11, GF
MS State Meet Information - Oct 17, Bismarck
NXR Heartland website - optional meet after State Meet
Nov 9th
Monday, Oct 6
6x30 m
Long or Normal Run
Tuesday, Oct 7
4 pm Team Meeting @ GFC
Varsity run to Lincoln
JV/MS Car Pool to Lincoln
3x400, 2x800, 2x400 @ goal pace
Speed workout
Wed, Oct 8
4 pm Normal Run
4 x 150 Striders
Thursday, Oct 9
4 pm Meet at GFC
Varsity run to Lincoln
JV/MS Carpool to Lincoln
4x400 1st mile pace
2x300 finishing race
Friday, Oct 10
4:00 pm Team Meeting
Normal Run 4 x 150 Striders
6:00 pm Team Pasta feed - GFC Commons
Saturday, Oct 11
EDC Championships
10:30 am JV & MS at Team Tent
11:45 am Varsity at Team
Sunday, Oct 12
Active Rest
Week 9 Team Schedule
Boys Mileage - Week 9
Girls Mileage - Week 9
Boys Parents Week 9 Letter
Girls Parents Week 9 Letter
EDC Championship Information - Oct 11, GF
MS State Meet Information - Oct 17, Bismarck
NXR Heartland website - optional meet after State Meet
Nov 9th
Monday, Oct 6
6x30 m
Long or Normal Run
Tuesday, Oct 7
4 pm Team Meeting @ GFC
Varsity run to Lincoln
JV/MS Car Pool to Lincoln
3x400, 2x800, 2x400 @ goal pace
Speed workout
Wed, Oct 8
4 pm Normal Run
4 x 150 Striders
Thursday, Oct 9
4 pm Meet at GFC
Varsity run to Lincoln
JV/MS Carpool to Lincoln
4x400 1st mile pace
2x300 finishing race
Friday, Oct 10
4:00 pm Team Meeting
Normal Run 4 x 150 Striders
6:00 pm Team Pasta feed - GFC Commons
Saturday, Oct 11
EDC Championships
10:30 am JV & MS at Team Tent
11:45 am Varsity at Team
Sunday, Oct 12
Active Rest
2025 Season Starts Aug 11th
Everyone going into grades 7-12 who attends/plans to attend Central High School or Sacred Heart is welcomed!!
Season Starts: August 11th
Location: Central High School, Door 14 (Gym Doors)
Times: 4:00 pm Monday – Friday; 10 am Saturday
Here is what you will need to do in order to compete this fall:
For more information feel free contact one of the coaches.
Everyone going into grades 7-12 who attends/plans to attend Central High School or Sacred Heart is welcomed!!
Season Starts: August 11th
Location: Central High School, Door 14 (Gym Doors)
Times: 4:00 pm Monday – Friday; 10 am Saturday
Here is what you will need to do in order to compete this fall:
- Get a physical You cannot practice until you have a physical.
- Prior to the first meet you must pay the participation fee (your fee maybe waived if you qualify—you will not be turned away if you can’t afford the fee). You cannot compete in a meet until your fee is either waived or paid.
- Turn your physical sheet into the Central High School Office, get a white card and bring it with you on the 13th.
For more information feel free contact one of the coaches.
Week 8: Sept 29- Oct 5
Week 8 Team Schedule
Boys Mileage - Week 8
Girls Mileage - Week 8
Boys Parents Week 8 Letter
Girls Parents Week 8 Letter
Monday, Sept 29
4 pm 30, 25, or 20 min progressive run
Tuesday, Sept 30
4 pm Normal Run 6 x 150m Sprints
Wednesday, Oct 1
4 pm Meet at Lincoln Drive Park
4x400 @ goal pace, 1000s at current pace
Workout
Thursday, Oct 2
4 pm Normal Run 6 x 150m Sprints
Friday, Oct 3
4 pm Meet at Lincoln Drive Park
800 at Goal Pace
workout
Saturday, Oct 4
10 am Practice
Normal Run 6 x 150m Sprints
Pancakes
Sunday, Oct 5
Active Rest
Week 8 Team Schedule
Boys Mileage - Week 8
Girls Mileage - Week 8
Boys Parents Week 8 Letter
Girls Parents Week 8 Letter
Monday, Sept 29
4 pm 30, 25, or 20 min progressive run
Tuesday, Sept 30
4 pm Normal Run 6 x 150m Sprints
Wednesday, Oct 1
4 pm Meet at Lincoln Drive Park
4x400 @ goal pace, 1000s at current pace
Workout
Thursday, Oct 2
4 pm Normal Run 6 x 150m Sprints
Friday, Oct 3
4 pm Meet at Lincoln Drive Park
800 at Goal Pace
workout
Saturday, Oct 4
10 am Practice
Normal Run 6 x 150m Sprints
Pancakes
Sunday, Oct 5
Active Rest
Week 7: Sept 22- Sept 28
Week 7 Team Schedule
Boys Mileage - Week 7
Girls Mileage - Week 7
Boys Parents Week 7 Letter
Girls Parents Week 7 Letter
Bake Sale Volunteer Work sign up - LINK
Friday - Team Pasta Feed - sign up LINK
Monday, Sept 22
3:15 pm Weights
4:00 pm Long Run -progressive
Tuesday, Sept 23
4:00 pm Team meeting
Normal Run
4 x 150 Sprints up hill
Wed, Sept 24
4 pm Meet at GFC, then car pool to Lincoln Drive Park
2x400, 800,1000, 800 2x400 at goal pace
Thursday, Sept 25
4 pm Normal Run - run the course
6 x 100 Striders
Friday, Sept 26
4 pm Meet at GFC, then carpool to Lincoln Drive Park
Normal Run 6 x 100 Striders
6 pm TEAM pasta feed at GFC Commons
Saturday, Sept 27
Border Battle Meet Schedule
9:30 am Middle School Meet at Team Tent
11:30 am Varsity and JV meet at Team Tent
PARENTS PARKING INFO
Volunteer Parking
Bake Sale letter
Sunday, Sept 28
Active Rest Day
Stretch
Week 7 Team Schedule
Boys Mileage - Week 7
Girls Mileage - Week 7
Boys Parents Week 7 Letter
Girls Parents Week 7 Letter
Bake Sale Volunteer Work sign up - LINK
Friday - Team Pasta Feed - sign up LINK
Monday, Sept 22
3:15 pm Weights
4:00 pm Long Run -progressive
Tuesday, Sept 23
4:00 pm Team meeting
Normal Run
4 x 150 Sprints up hill
Wed, Sept 24
4 pm Meet at GFC, then car pool to Lincoln Drive Park
2x400, 800,1000, 800 2x400 at goal pace
Thursday, Sept 25
4 pm Normal Run - run the course
6 x 100 Striders
Friday, Sept 26
4 pm Meet at GFC, then carpool to Lincoln Drive Park
Normal Run 6 x 100 Striders
6 pm TEAM pasta feed at GFC Commons
Saturday, Sept 27
Border Battle Meet Schedule
9:30 am Middle School Meet at Team Tent
11:30 am Varsity and JV meet at Team Tent
PARENTS PARKING INFO
Volunteer Parking
Bake Sale letter
Sunday, Sept 28
Active Rest Day
Stretch
Week 6: Sept 15 -Sept 21
Week 6 Team Schedule
Boys Mileage - Week 6
Girls Mileage - Week 6
Boys Parents Week 6 Letter
Girls Parents Week 6 Letter
Bake Sale Letter for Parents - Please READ!!
Monday, Sept 15
3::15 pm Weights
4:00 pm Long Run
Tuesday, Sept 16
3:15 pm Weights
4:00 pm Team Meeting
Speed workout - Mile Drops - Lincoln Drive
Wed, Sept 17
3:30 pm Individual pictures - Door #1 Central HS
4:00 pm Team Picture - Boys wearing Grey quarter zip
4:15 pm Normal Run
4 x150m Sprints
Thursday, Sept 18
4 pm Team Meeting
Speed -Race Break down - Lincoln Drive
Friday, Sept 19
4 pm Team Meeting - Inspirational Friday
Normal Run
4 x 150 Sprints
Saturday, Sept 20
7:15 am Arrive at GFC
7:30 am Leave for Valley City
Valley City meet info
Sunday, Sept 21
Active Rest Day
Stretch
Week 6 Team Schedule
Boys Mileage - Week 6
Girls Mileage - Week 6
Boys Parents Week 6 Letter
Girls Parents Week 6 Letter
Bake Sale Letter for Parents - Please READ!!
Monday, Sept 15
3::15 pm Weights
4:00 pm Long Run
Tuesday, Sept 16
3:15 pm Weights
4:00 pm Team Meeting
Speed workout - Mile Drops - Lincoln Drive
Wed, Sept 17
3:30 pm Individual pictures - Door #1 Central HS
4:00 pm Team Picture - Boys wearing Grey quarter zip
4:15 pm Normal Run
4 x150m Sprints
Thursday, Sept 18
4 pm Team Meeting
Speed -Race Break down - Lincoln Drive
Friday, Sept 19
4 pm Team Meeting - Inspirational Friday
Normal Run
4 x 150 Sprints
Saturday, Sept 20
7:15 am Arrive at GFC
7:30 am Leave for Valley City
Valley City meet info
Sunday, Sept 21
Active Rest Day
Stretch
Week 5: Sept 8 - Sept 14
Week 5 Team Schedule
Boys Mileage - Week 5
Girls Mileage - Week 5
Boys Parents Week 5 Letter
Girls Parents Week 5 Letter
Monday, Sept 8
3::15 pm Weights
4:00 pm Long Run
Tuesday, Sept 9
3:15 pm Weights
4:00 pm Team Meeting
Speed workout - 800s EGF- Boys Results
Wednesday, Sept 10
3:15 pm Weights
4:00 pm Car Pool to Lincoln Drive Park
Normal run
Filling holes on Cross country course
Thursday, Sept 11
3:15 pm Weights
4:00 pm Speed workout - Combo 1000, 400
Friday, Sept 12
3:15 pm Weights
4:00 pm Normal Run
Saturday, Sept 13
5:30 am Bus Leaves for Milbank, SD
9:30 am
MS Girls 3k
MS Boys 3k
JV Girls 5k
JV Boys 5k
Varsity Girls 5k
Varsity Boys 5k
Milbank Meet Info
Course Map
Sunday, Sept 14
Active Rest Day
Goals this week
Week 5 Team Schedule
Boys Mileage - Week 5
Girls Mileage - Week 5
Boys Parents Week 5 Letter
Girls Parents Week 5 Letter
Monday, Sept 8
3::15 pm Weights
4:00 pm Long Run
Tuesday, Sept 9
3:15 pm Weights
4:00 pm Team Meeting
Speed workout - 800s EGF- Boys Results
Wednesday, Sept 10
3:15 pm Weights
4:00 pm Car Pool to Lincoln Drive Park
Normal run
Filling holes on Cross country course
Thursday, Sept 11
3:15 pm Weights
4:00 pm Speed workout - Combo 1000, 400
Friday, Sept 12
3:15 pm Weights
4:00 pm Normal Run
Saturday, Sept 13
5:30 am Bus Leaves for Milbank, SD
9:30 am
MS Girls 3k
MS Boys 3k
JV Girls 5k
JV Boys 5k
Varsity Girls 5k
Varsity Boys 5k
Milbank Meet Info
Course Map
Sunday, Sept 14
Active Rest Day
Goals this week
- Stay focused during race
- Do something at home to help, without being asked
Week 4: Sept 1- Sept 7
Week 4 Team Schedule
Boys Mileage - Week 4
Girls Mileage - Week 4
Boys Parents Week 4 Letter
Girls Parents Week 4 Letter
Monday, Sept 1
4:00 pm Long/Tempo combo Run
Long/Tempo Workout
Tuesday, Sept 2
3:30 pm Weights
4:00 pm Team Meeting
Normal Run
Wednesday, Sept 3
3:30 pm Weights
4:00 pm Team
Speed - Riverside
Speed Results: Boys Girls
Thursday, Sept 4
4 pm Team Meeting
Normal Run 6 x 100 Striders
Friday, Sept 5
4:00 pm Practice for those not Traveling - Coach Fence
Boys - Travel List
Girls - Travel List
11:15 am Excused for Lunch
Noon Leave for Sioux Falls
6:30 pm Jv Girls 4k
7:00 pm Jv Boys 4k
7:30 pm Varsity Girls 5k
8:00 pm Varsity Boys 5k
Twight Light Spector map
5k map
4k map
Saturday, Sept 6
8:00 am Normal Run at the Falls
10:00 am Breakfast at Frying Pan
Return home to Grand Forks
Sunday, Sept 7
Rest day
Goals this week
Week 4 Team Schedule
Boys Mileage - Week 4
Girls Mileage - Week 4
Boys Parents Week 4 Letter
Girls Parents Week 4 Letter
Monday, Sept 1
4:00 pm Long/Tempo combo Run
Long/Tempo Workout
Tuesday, Sept 2
3:30 pm Weights
4:00 pm Team Meeting
Normal Run
Wednesday, Sept 3
3:30 pm Weights
4:00 pm Team
Speed - Riverside
Speed Results: Boys Girls
Thursday, Sept 4
4 pm Team Meeting
Normal Run 6 x 100 Striders
Friday, Sept 5
4:00 pm Practice for those not Traveling - Coach Fence
Boys - Travel List
Girls - Travel List
11:15 am Excused for Lunch
Noon Leave for Sioux Falls
6:30 pm Jv Girls 4k
7:00 pm Jv Boys 4k
7:30 pm Varsity Girls 5k
8:00 pm Varsity Boys 5k
Twight Light Spector map
5k map
4k map
Saturday, Sept 6
8:00 am Normal Run at the Falls
10:00 am Breakfast at Frying Pan
Return home to Grand Forks
Sunday, Sept 7
Rest day
Goals this week
- Stay focused during race
- Do something at home to help, without being asked
Week 3 Aug 25 - Aug 31
Week 3 Team Schedule
Boys Mileage - Week 3 - Updated Monday
Girls Mileage - Week 3
Boys Parents Week 3 Letter
Girls Parents Week 3 Letter
Monday, Aug 25
3:30 pm Start early for MS to attend Open House
4 pm Progressive Long Run
Tuesday, Aug 26
4 pm Team Meeting - Awards & New Water bottles
4:15 pm Normal Run
Hill sprints - bike path
Wed, Aug 27
3:15 pm Captains - meeting for Singlets
4 pm Speed 3 x (400, 400, 800)
Thursday, Aug 28
4 pm Team meeting
4:15 pm Normal Run
Striders
6:30 pm Team Dinner - Ihry House 1424 Belmont Road
Friday, Aug 29
5:30 am Leave for Mandan
11:00 am Rolling Schedule
Varsity Boys 5k
Varsity Girls 5k
JV Boys 5k
JV Girls 4k
7&8 Boys 3k
7&8 Girls 3k
Awards: T-shirts
Varsity top 20
JV top 15
MS Top 15
Meet Information
Saturday, Aug 30
10 am Practice at GFC
Hill sprints
Sunday, Aug 31
Rest
Goals this week
Week 3 Team Schedule
Boys Mileage - Week 3 - Updated Monday
Girls Mileage - Week 3
Boys Parents Week 3 Letter
Girls Parents Week 3 Letter
Monday, Aug 25
3:30 pm Start early for MS to attend Open House
4 pm Progressive Long Run
Tuesday, Aug 26
4 pm Team Meeting - Awards & New Water bottles
4:15 pm Normal Run
Hill sprints - bike path
Wed, Aug 27
3:15 pm Captains - meeting for Singlets
4 pm Speed 3 x (400, 400, 800)
Thursday, Aug 28
4 pm Team meeting
4:15 pm Normal Run
Striders
6:30 pm Team Dinner - Ihry House 1424 Belmont Road
Friday, Aug 29
5:30 am Leave for Mandan
11:00 am Rolling Schedule
Varsity Boys 5k
Varsity Girls 5k
JV Boys 5k
JV Girls 4k
7&8 Boys 3k
7&8 Girls 3k
Awards: T-shirts
Varsity top 20
JV top 15
MS Top 15
Meet Information
Saturday, Aug 30
10 am Practice at GFC
Hill sprints
Sunday, Aug 31
Rest
Goals this week
- Recruit friend from School
- Stay constant on training pace/warm up
Week 2 Aug 18-24
4pm Practice - Central High School - Gym Doors #14
Week 2 Practice Schedule
Boys Mileage - Week 2 - Fixed
Know your training group/pace
Girls Mileage - Week 2
Boys Parents Week 2 Letter
Girls Parents Week 2 Letter
Monday, Aug 18
4:00 pm Progressive Long Run
Tuesday, Aug 19
4:00 pm Tempo 1000's at Riverside
1000s Results - Boys
Wed, Aug 20
4:00 pm Normal Run, 6x100 Striders
Thursday, Aug 21
4:00 pm Race Simulation, EGF
Race Simulation workout - Results
Friday, Aug 22
4:00 pm Normal Run, 6x100 Striders
Boys uniforms handed out
Saturday, Aug 23
6:00 am Bus Leaves for Jamestown
10:00 am Varsity Girls 5k
10:30 am Varsity Boys 5k
11:05 am JV Girls 4k
11:30 am JV Boys 4k
12:00 pm MS Girls 3k
12:25 pm MS Boys 3k
T-shirts to top 20 in each race
Jamestown Meet information
Sunday, Aug 24
Off week
Goals this week
4pm Practice - Central High School - Gym Doors #14
Week 2 Practice Schedule
Boys Mileage - Week 2 - Fixed
Know your training group/pace
Girls Mileage - Week 2
Boys Parents Week 2 Letter
Girls Parents Week 2 Letter
Monday, Aug 18
4:00 pm Progressive Long Run
Tuesday, Aug 19
4:00 pm Tempo 1000's at Riverside
1000s Results - Boys
Wed, Aug 20
4:00 pm Normal Run, 6x100 Striders
Thursday, Aug 21
4:00 pm Race Simulation, EGF
Race Simulation workout - Results
Friday, Aug 22
4:00 pm Normal Run, 6x100 Striders
Boys uniforms handed out
Saturday, Aug 23
6:00 am Bus Leaves for Jamestown
10:00 am Varsity Girls 5k
10:30 am Varsity Boys 5k
11:05 am JV Girls 4k
11:30 am JV Boys 4k
12:00 pm MS Girls 3k
12:25 pm MS Boys 3k
T-shirts to top 20 in each race
Jamestown Meet information
Sunday, Aug 24
Off week
Goals this week
- Bring a Friend
- Work on running together in training groups/speed/Races!!
Coaches will communicate with parents and athletes this year on the following platforms:
- GroupMe APP – I will use this APP to post reminders of practice times, departure times for meets, meet schedules, cancelations for meets due to weather, and any other necessary daily announcements (GFC XC) Please join by scanning the QR if you are not already in the group.
- Knightrunning.com Webpage
- Weekly parent’s letters
- Athletes weekly mileage sheets
- Practice schedule
- Meet Schedule, Bus departure times, meet starting time
- Instagram – KnightrunningGFC
- Meet highlights
- Announcements
Boys Clothing (And Parents) - Online Store - Open till Aug 20th
This store (link Boys) will be open until Aug 20th. If you only purchase one item, please consider buying the BSN SPORTS Men's Phenom Short Sleeve T-Shirt - maroon. This will allow everyone on the team to have the same warm up shirt. If your child is going to be in track or xc for the next few years, please consider buying the Port Authority Men's Packable Puffy Jacket (Team Jacket) and a pair of the Augusta Men's Tapered Leg Pant. This will ensure that they have these items, otherwise we may not have the size your child needs available, as we have limited sizes and a large team. If buying any item, please choose the additional name option when ordering. Athletes often throw all their clothing in one pile at meets and with names on the back of the clothing it is much easier to make they get their own items.
This store (link Boys) will be open until Aug 20th. If you only purchase one item, please consider buying the BSN SPORTS Men's Phenom Short Sleeve T-Shirt - maroon. This will allow everyone on the team to have the same warm up shirt. If your child is going to be in track or xc for the next few years, please consider buying the Port Authority Men's Packable Puffy Jacket (Team Jacket) and a pair of the Augusta Men's Tapered Leg Pant. This will ensure that they have these items, otherwise we may not have the size your child needs available, as we have limited sizes and a large team. If buying any item, please choose the additional name option when ordering. Athletes often throw all their clothing in one pile at meets and with names on the back of the clothing it is much easier to make they get their own items.
Week 1 Aug 11 - 17
8am morning Runs - Coach Allan's house
4pm Practice - Central High School - Gym Doors #14
Week 1 Practice Schedule
Boys Mileage - Week 1 - Updated 8/14
Girls Mileage - Week 1
Boys Parents Week 1 Letter
Girls Parents Week 1 Letter
New Boys Warm up - 8/11/25
Monday, Aug 11
4:00 pm Meet at Gym Doors #14
Beginners - Normal Run
Summer Trained - Progressive Long run
Tuesday, Aug 12
8:00 am 2x runners meet at Coach Allan
4:00 pm Normal Run
Wed, Aug 13
8:00 am 2x runners meet at Coach Allan
4:00 pm Summer Trained - Build up
Beginners Normal Run
Boys Build up time - Results
6:30 pm Parents meeting at GFC Auditorium
Thursday, Aug 14
8:00 am 2x runners meet at Coach Allan
4:00 pm Normal Run
Friday, Aug 15
8:00 am 2x runners meet at Coach Allan
4:00 pm Bring a Bike & meet at Lincoln Drive Park, by Dog Park
Run - Bike -Run
2025 Run - Bike - Run results - Aug 15
14 PRS!!!!
Saturday, Aug 16
10 am Normal Run and Pancakes
Goals this week
8am morning Runs - Coach Allan's house
4pm Practice - Central High School - Gym Doors #14
Week 1 Practice Schedule
Boys Mileage - Week 1 - Updated 8/14
Girls Mileage - Week 1
Boys Parents Week 1 Letter
Girls Parents Week 1 Letter
New Boys Warm up - 8/11/25
Monday, Aug 11
4:00 pm Meet at Gym Doors #14
Beginners - Normal Run
Summer Trained - Progressive Long run
Tuesday, Aug 12
8:00 am 2x runners meet at Coach Allan
4:00 pm Normal Run
Wed, Aug 13
8:00 am 2x runners meet at Coach Allan
4:00 pm Summer Trained - Build up
Beginners Normal Run
Boys Build up time - Results
6:30 pm Parents meeting at GFC Auditorium
Thursday, Aug 14
8:00 am 2x runners meet at Coach Allan
4:00 pm Normal Run
Friday, Aug 15
8:00 am 2x runners meet at Coach Allan
4:00 pm Bring a Bike & meet at Lincoln Drive Park, by Dog Park
Run - Bike -Run
2025 Run - Bike - Run results - Aug 15
14 PRS!!!!
Saturday, Aug 16
10 am Normal Run and Pancakes
Goals this week
- Come to practice everyday
- Bring a Friend
Summer Week 10 Aug 4 -10
Boys Mileage - Week 10
Girls Mileage - Week 10
Boys Parent Letter
Girls Parent Letter
Goals this week
Monday, Aug 4
Long Run - Coach Allan's House
Tuesday, Aug 5
Relay Race - Grass loop Course - Same one we did tempo on
8:00 am Relay Race- Meet 47th Ave NE off Belmont - Google Map Link
4:00 pm Relay Race- Meet 47th Ave NE off Belmont - Google Map Lin
Relay workout - Results
Wed, Aug 6
Recovery Run - Coach Allan's House
Thursday, Aug 7
2 mile Time Trial - last one, bring spikes! let's Go!!!
8:00 am Meet at Cushman Field
4:00 pm Meet at Cushman Field
Boys Time Trial - Results
6:00 pm Cookout Coach Allan's house
Will need parents to bring Fruit & desserts
Friday, Aug 8
8 am Normal Run - Coach Allan's House
4 pm - Turtle River - will need parents to help drive
Saturday, Aug 9
10 am Normal Run - Coach Allan's House
Pancakes
Sunday, Aug 10
Off Day - Everyone
Boys Mileage - Week 10
Girls Mileage - Week 10
Boys Parent Letter
Girls Parent Letter
Goals this week
- Get a sports physical - please include blood test for Iron levels
- Boys New Warm up - Updated!
Monday, Aug 4
Long Run - Coach Allan's House
Tuesday, Aug 5
Relay Race - Grass loop Course - Same one we did tempo on
8:00 am Relay Race- Meet 47th Ave NE off Belmont - Google Map Link
4:00 pm Relay Race- Meet 47th Ave NE off Belmont - Google Map Lin
Relay workout - Results
Wed, Aug 6
Recovery Run - Coach Allan's House
Thursday, Aug 7
2 mile Time Trial - last one, bring spikes! let's Go!!!
8:00 am Meet at Cushman Field
4:00 pm Meet at Cushman Field
Boys Time Trial - Results
6:00 pm Cookout Coach Allan's house
Will need parents to bring Fruit & desserts
Friday, Aug 8
8 am Normal Run - Coach Allan's House
4 pm - Turtle River - will need parents to help drive
Saturday, Aug 9
10 am Normal Run - Coach Allan's House
Pancakes
Sunday, Aug 10
Off Day - Everyone
Questions please contact:
Boys Head Coach Sean Allan 218-779-6541
Email: [email protected]
Girls Head Coach Kyle Rosseau 218-230-9823
Email: [email protected]
Boys Head Coach Sean Allan 218-779-6541
Email: [email protected]
Girls Head Coach Kyle Rosseau 218-230-9823
Email: [email protected]
We be offering to practices times this summer. 8 am and 4 pm Monday - Friday.
- 4 pm practice is the preferred option
Summer Week 9 July 28 - Aug 4th
Boys Mileage - Week 9
Girls Mileage - Week 9
Boys Parent Letter
Girls Parent Letter
Goals this week
Monday, July 28
Long Run
GFC Boys XC Team Culture - All boys MUST read this - we will discuss on Friday team meeting!!
Tuesday, July 29
8 am Grave digger workout
4 pm Grave digger workout
Boys - Grave digger Results
Wed, July 30
Recovery Run
Thursday, July 31
8:00 am Meet at Sliding Hill - 13th Ave & Belmont Road
4:00 pm Meet at Sliding Hill - 13th Ave & Belmont Road
Friday, Aug 1
8 am Normal Run
3:30 pm Boys Team meeting and pictures for Instagram announcements
4 pm - Turtle River - will need parents to help drive
Saturday, Aug 2
10 am Normal Run
Pancakes
Sunday, Aug 3
Off Day - Everyone
Boys Mileage - Week 9
Girls Mileage - Week 9
Boys Parent Letter
Girls Parent Letter
Goals this week
- Keep doing the little things - stretching, hydrate, 8 hours of sleep, good nutrition
- Get a sports physical - please include blood test for Iron levels
- Read the Boys XC Team Culture information
Monday, July 28
Long Run
GFC Boys XC Team Culture - All boys MUST read this - we will discuss on Friday team meeting!!
Tuesday, July 29
8 am Grave digger workout
4 pm Grave digger workout
Boys - Grave digger Results
Wed, July 30
Recovery Run
Thursday, July 31
8:00 am Meet at Sliding Hill - 13th Ave & Belmont Road
4:00 pm Meet at Sliding Hill - 13th Ave & Belmont Road
Friday, Aug 1
8 am Normal Run
3:30 pm Boys Team meeting and pictures for Instagram announcements
4 pm - Turtle River - will need parents to help drive
Saturday, Aug 2
10 am Normal Run
Pancakes
Sunday, Aug 3
Off Day - Everyone
Summer Week 8 July 21 - 27
Boys Mileage - Week 8
Girls Mileage - Week 8
Goals this week
Monday, July 21
Long Run
Tuesday, July 22
Relay Race - Grass loop Course - Same one we did tempo on
8:00 am Relay Race- Meet 47th Ave NE off Belmont - Google Map Link
4:00 pm Relay Race- Meet 47th Ave NE off Belmont - Google Map Link
1000 repeats results
Wed, July 23
Recovery Run
Thursday, July 24
Continuous 400s
8:00 am Meet at Cushman Track
4:00 pm Meet at Cushman Track
Continuous 400 workout - Results
Friday, July 25
8 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, July 26
10 am Normal Run
Pancakes
Sunday, July 27
Off Day - Everyone
Boys Mileage - Week 8
Girls Mileage - Week 8
Goals this week
- Speed workouts - Faster Paced
- Get a sports physical - please include blood test for Iron levels
- Bring a friend to practice!!
Monday, July 21
Long Run
Tuesday, July 22
Relay Race - Grass loop Course - Same one we did tempo on
8:00 am Relay Race- Meet 47th Ave NE off Belmont - Google Map Link
4:00 pm Relay Race- Meet 47th Ave NE off Belmont - Google Map Link
1000 repeats results
Wed, July 23
Recovery Run
Thursday, July 24
Continuous 400s
8:00 am Meet at Cushman Track
4:00 pm Meet at Cushman Track
Continuous 400 workout - Results
Friday, July 25
8 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, July 26
10 am Normal Run
Pancakes
Sunday, July 27
Off Day - Everyone
Summer Week 7 July 14 - 20
Boys Mileage - Week 7
Girls Mileage - Week 7
Boys Parents Letter - Week 7
Girls Parents letter - Week 7
Goals this week
Monday, July 14
Long Run
Tuesday, July 15
8:00 am Tempo Run - Meet at Coach Allan's house and Carpool to new grass course
4:00 pm Tempo Run - Meet at Coach Allan's house and Carpool to new grass course
Tempo Results
Wed, July 16
Recovery Run
Bouncers/Ropes
6ish Team Bonding
Thursday, July 17
8:00 am Meet at Chestnut Street, Backside of Phoenix Elementary
4:00 pm Meet at Chestnut Street, Backside of Phoenix Elementary
Build up Times from July 17
Boys Top 100 - 4 mile Build up times
Boys Fr, Soph - 4 mile Build up Times
Boys Jr, SR - 4 mile Build up Times
Boys All Time - 3 mile Build Up Times
Boys 7th, 8th, 9th - 3 mile Build up Times
Girls All Time - 3 mile Build up Times
Friday, July 18
8 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, July 19
10 am Normal Run
Pancakes
Sunday, July 20
Off Day - Everyone
Boys Mileage - Week 7
Girls Mileage - Week 7
Boys Parents Letter - Week 7
Girls Parents letter - Week 7
Goals this week
- Finish Boys Goal Setting Week - Individual meetings with Coach Allan
- Get a sports physical - please include blood test for Iron levels
- Bring a friend to practice
Monday, July 14
Long Run
Tuesday, July 15
8:00 am Tempo Run - Meet at Coach Allan's house and Carpool to new grass course
4:00 pm Tempo Run - Meet at Coach Allan's house and Carpool to new grass course
Tempo Results
Wed, July 16
Recovery Run
Bouncers/Ropes
6ish Team Bonding
- Riverside Park (1814 North 3rd Street)
- Basketball, Cornhole, spikeball, Frisbee etc
- Bring your own Drinks
- Bring $8 for Pizza or Venmo Grant
Thursday, July 17
8:00 am Meet at Chestnut Street, Backside of Phoenix Elementary
4:00 pm Meet at Chestnut Street, Backside of Phoenix Elementary
Build up Times from July 17
Boys Top 100 - 4 mile Build up times
Boys Fr, Soph - 4 mile Build up Times
Boys Jr, SR - 4 mile Build up Times
Boys All Time - 3 mile Build Up Times
Boys 7th, 8th, 9th - 3 mile Build up Times
Girls All Time - 3 mile Build up Times
Friday, July 18
8 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, July 19
10 am Normal Run
Pancakes
Sunday, July 20
Off Day - Everyone
Summer Week 7 July 14 - 20
Boys Mileage - Week 7
Girls Mileage - Week 7
Boys Parents Letter - Week 7
Girls Parents letter - Week 7
Goals this week
Monday, July 14
Long Run
Tuesday, July 15
8:00 am Tempo Run - Meet at Coach Allan's house and Carpool to new grass course
4:00 pm Tempo Run - Meet at Coach Allan's house and Carpool to new grass course
Tempo Results
Wed, July 16
Recovery Run
Bouncers/Ropes
6ish Team Bonding
Thursday, July 17
8:00 am Meet at Chestnut Street, Backside of Phoenix Elementary
4:00 pm Meet at Chestnut Street, Backside of Phoenix Elementary
Build up Times from July 17
Boys Top 100 - 4 mile Build up times
Boys Fr, Soph - 4 mile Build up Times
Boys Jr, SR - 4 mile Build up Times
Boys All Time - 3 mile Build Up Times
Boys 7th, 8th, 9th - 3 mile Build up Times
Girls All Time - 3 mile Build up Times
Friday, July 18
8 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, July 19
10 am Normal Run
Pancakes
Sunday, July 20
Off Day - Everyone
Boys Mileage - Week 7
Girls Mileage - Week 7
Boys Parents Letter - Week 7
Girls Parents letter - Week 7
Goals this week
- Finish Boys Goal Setting Week - Individual meetings with Coach Allan
- Get a sports physical - please include blood test for Iron levels
- Bring a friend to practice
Monday, July 14
Long Run
Tuesday, July 15
8:00 am Tempo Run - Meet at Coach Allan's house and Carpool to new grass course
4:00 pm Tempo Run - Meet at Coach Allan's house and Carpool to new grass course
Tempo Results
Wed, July 16
Recovery Run
Bouncers/Ropes
6ish Team Bonding
- Riverside Park (1814 North 3rd Street)
- Basketball, Cornhole, spikeball, Frisbee etc
- Bring your own Drinks
- Bring $8 for Pizza or Venmo Grant
Thursday, July 17
8:00 am Meet at Chestnut Street, Backside of Phoenix Elementary
4:00 pm Meet at Chestnut Street, Backside of Phoenix Elementary
Build up Times from July 17
Boys Top 100 - 4 mile Build up times
Boys Fr, Soph - 4 mile Build up Times
Boys Jr, SR - 4 mile Build up Times
Boys All Time - 3 mile Build Up Times
Boys 7th, 8th, 9th - 3 mile Build up Times
Girls All Time - 3 mile Build up Times
Friday, July 18
8 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, July 19
10 am Normal Run
Pancakes
Sunday, July 20
Off Day - Everyone
Summer Week 6 July 7 - 13
Boys Mileage - Week 6
Girls Mileage - Week 6
Boys Parents Letter - Week 6
Girls Parents letter - Week 6
Goals this week
Monday, July 7
Long Run
Tuesday, July 8
8:00 am 2 min Runs - Meet at sliding hill, corner of 13th Ave & Belmont Road
4:00 pm 2 min Runs - Meet at sliding hill, corner of 13th Ave & Belmont Road
Wed, July 9
Normal Run
Bouncers/Ropes
Thursday, July 10
8:00 am Meet at Cushman Field - 2 mile Time Trial
4:00 pm Meet at Cushman Field - 2 mile Time Trial
2 mile Time Trail Results - Updated
Friday, July 11
8 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, July 12
10 am Normal Run
Pancakes
Sunday, July 13
Off Day - Runners w/ 2x day runs, and 7th & 8th grade runners
On Day - 9th - 12th grade runners, who are NOT doing 2x runs
Boys Mileage - Week 6
Girls Mileage - Week 6
Boys Parents Letter - Week 6
Girls Parents letter - Week 6
Goals this week
- Boys Goal Setting Week - Individual meetings with Coach Allan
- Get a sports physical - please include blood test for Iron levels
- Bring a friend to practice
Monday, July 7
Long Run
- Most should be adding 1 mile to long run
Tuesday, July 8
8:00 am 2 min Runs - Meet at sliding hill, corner of 13th Ave & Belmont Road
4:00 pm 2 min Runs - Meet at sliding hill, corner of 13th Ave & Belmont Road
Wed, July 9
Normal Run
Bouncers/Ropes
Thursday, July 10
8:00 am Meet at Cushman Field - 2 mile Time Trial
4:00 pm Meet at Cushman Field - 2 mile Time Trial
2 mile Time Trail Results - Updated
Friday, July 11
8 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, July 12
10 am Normal Run
Pancakes
Sunday, July 13
Off Day - Runners w/ 2x day runs, and 7th & 8th grade runners
On Day - 9th - 12th grade runners, who are NOT doing 2x runs
Summer Week 5 June 30 - July 6
Boys Mileage - Week 5
Girls Mileage - Week 5
Boys Parents Letter - Week 5
Girls Parents letter - Week 5
Notes: Week 5 - Recovery Week
Week 6 - Start 2-days for Varsity - Tues, Wed, Thurs, Fri
Monday, June 30
Long Run
Tuesday, July 1
8:00 am Tempo Run - Meet at Coach Allan's House
4:00 pm Tempo Run - Meet at Coach Allan's House
Tempo workout sheet
Wed, July 2
Normal Run
Bouncers/Ropes
Thursday, July 3
Normal Run
Bouncers/Ropes
Friday, July 4
Run on your own - message Coach Allan your Distance & Pace
or
8:00 am Firecracker 5K - Down town GF
Registration Link
Saturday, July 5
Run on your own - message Coach Allan your Distance & Pace
Sunday, July 6
Off Day - Everyone
Boys Mileage - Week 5
Girls Mileage - Week 5
Boys Parents Letter - Week 5
Girls Parents letter - Week 5
Notes: Week 5 - Recovery Week
Week 6 - Start 2-days for Varsity - Tues, Wed, Thurs, Fri
Monday, June 30
Long Run
Tuesday, July 1
8:00 am Tempo Run - Meet at Coach Allan's House
4:00 pm Tempo Run - Meet at Coach Allan's House
Tempo workout sheet
Wed, July 2
Normal Run
Bouncers/Ropes
Thursday, July 3
Normal Run
Bouncers/Ropes
Friday, July 4
Run on your own - message Coach Allan your Distance & Pace
or
8:00 am Firecracker 5K - Down town GF
Registration Link
Saturday, July 5
Run on your own - message Coach Allan your Distance & Pace
Sunday, July 6
Off Day - Everyone
Summer Week 4 June 23-29
Boys Mileage - Week 4
Parents letter - Week 4
Monday, June 23
Long Run
Tuesday, June 24
8:00 am Meet at Cushman - Tempo Run on Track
4:00 pm Meet at Cushman - Tempo Run on Track
Boys Workout Results
Wed, June 25
Normal Run
Bouncers/Ropes
Thursday, June 26
8:00 am Meet at Phoenix Middle on Chestnut - Build up Run
4:00 pm Meet at Phoenix Middle on Chestnut - Build up Run
6ish Team Building!!
Whiffeball at Scheels's Park (4301 South 20th Street)
Will order pizza please bring $8
Results Build up - June 26
Records updated:
4 mile Boys All time
4 mile Boys 9th & 10th grade
4 mile Boys 11th & 12th grade
3 mile Boys All Time
3 mile Boys 7th, 8th, 9th grade
3 mile Girls All Time
Friday, June 27
8 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, June 28
10 am Normal Run
Pancakes
Sunday, June 29
Off Day - Everyone
Goals this week
Boys Mileage - Week 4
Parents letter - Week 4
Monday, June 23
Long Run
Tuesday, June 24
8:00 am Meet at Cushman - Tempo Run on Track
4:00 pm Meet at Cushman - Tempo Run on Track
Boys Workout Results
Wed, June 25
Normal Run
Bouncers/Ropes
Thursday, June 26
8:00 am Meet at Phoenix Middle on Chestnut - Build up Run
4:00 pm Meet at Phoenix Middle on Chestnut - Build up Run
6ish Team Building!!
Whiffeball at Scheels's Park (4301 South 20th Street)
Will order pizza please bring $8
Results Build up - June 26
Records updated:
4 mile Boys All time
4 mile Boys 9th & 10th grade
4 mile Boys 11th & 12th grade
3 mile Boys All Time
3 mile Boys 7th, 8th, 9th grade
3 mile Girls All Time
Friday, June 27
8 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, June 28
10 am Normal Run
Pancakes
Sunday, June 29
Off Day - Everyone
Goals this week
- Everyone BRING 1 friend to practice
- Hydrate and eat well
- Runners should be approaching Max Mileage per week
Summer Week 3 June 16th -22nd
Boys Mileage - Week 3
Parents letter - Week 3
Monday, June 16
Long Run
Tuesday, June 17
Normal Run
Bouncers/Ropes
Wed, June 18
8:00 am 5 min hard runs. Example: 3 x (5 mins hard, 5 mins easy)
4:00 pm Run - Bike - Run
Meet at Lincoln Park drive behind the Dog Park, ride a bike if possible
Bouncers/Ropes
Results Run Bike Run
Thursday, June 19
Normal Run
Bouncers/Ropes
Friday, June 20
10 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, June 21
10 am Normal Run
Pancakes
Sunday, June 22
Off Day - younger runners
On Week - Older runners -Normal Run on your own or with Teammate- Bouncers/Ropes
Boys Mileage - Week 3
Parents letter - Week 3
Monday, June 16
Long Run
- Long run should be 1.5 x Normal Run
- Example 4 mile normal run = 6 mile long run
Tuesday, June 17
Normal Run
Bouncers/Ropes
Wed, June 18
8:00 am 5 min hard runs. Example: 3 x (5 mins hard, 5 mins easy)
4:00 pm Run - Bike - Run
Meet at Lincoln Park drive behind the Dog Park, ride a bike if possible
Bouncers/Ropes
Results Run Bike Run
Thursday, June 19
Normal Run
Bouncers/Ropes
Friday, June 20
10 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, June 21
10 am Normal Run
Pancakes
Sunday, June 22
Off Day - younger runners
On Week - Older runners -Normal Run on your own or with Teammate- Bouncers/Ropes
Summer Week 2 June 9 - 15th
Boys Mileage - Week 2
Parents letter - Week 2
Monday, June 9
Long Run
Tuesday, June 10
Normal Run
Bouncers/Ropes
Wed, June 11
Normal Run
Bouncers/Ropes
Thursday, June 12
2 mile Time Run @ Cushman Field
2025 2 mile Time Trial Results - 7 PRs!! great job!!!!!
Friday, June 137
Normal Run
Saturday, June 14
10 am Normal Run
Sunday, June 14
Off Day
Goals this week
Boys Mileage - Week 2
Parents letter - Week 2
Monday, June 9
Long Run
- Long run should be 1.5 x Normal Run
- Example 4 mile normal run = 6 mile long run
Tuesday, June 10
Normal Run
Bouncers/Ropes
Wed, June 11
Normal Run
Bouncers/Ropes
Thursday, June 12
2 mile Time Run @ Cushman Field
- Meet at Coach Allan's House
- Carpool to Cushman Field
- 1 mile up and 1 mile down
- Purpose of 2 mile Time Run - Allow you to see your improvement during the Summer
- 2024 2 mile Time Trial Results
2025 2 mile Time Trial Results - 7 PRs!! great job!!!!!
Friday, June 137
Normal Run
Saturday, June 14
10 am Normal Run
Sunday, June 14
Off Day
Goals this week
- Run every day this week
- Recruit friends
Summer Week 1 June 2nd - 8th
Parents letter week 1
Monday, June 2
8 am & 4 pm Introductions
Tuesday, June 3
Normal Run
Bouncers/Ropes
Wed, June 4
10 am Normal run
4 pm - Fox-n-Hound
Thursday, June 5
Normal Run
Bouncers/Ropes
Friday, June 6
10 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, June 7
10 am Normal Run
Pancakes
Sunday, June 8
Off Day
Goals this week
Parents letter week 1
Monday, June 2
8 am & 4 pm Introductions
Tuesday, June 3
Normal Run
Bouncers/Ropes
Wed, June 4
10 am Normal run
4 pm - Fox-n-Hound
Thursday, June 5
Normal Run
Bouncers/Ropes
Friday, June 6
10 am Normal Run
4 pm - Turtle River - will need parents to help drive
Saturday, June 7
10 am Normal Run
Pancakes
Sunday, June 8
Off Day
Goals this week
- Run everyday this week
- Recruit friends
Coaches/Parents: athletes will not be able to participate unless the Participant Release Form is signed and returned to [email protected]. The form must be signed, scanned and emailed to [email protected] prior to the start of your respective regional. If the athlete is a minor, we will need parent/guardian consent – the coach cannot sign on the parent/guardian’s behalf. Download HERE
Summer Week 10 Aug 7 - 13
Mileage Sheets: Week 10 Boys Week 10 Girls
Monday, Aug 7
4 pm Long Run
Tuesday, Aug 8
4 pm Fox n Hound
Wed, Aug 9
4 pm - Turtle River, Need parents to drive, Stop in DQ North end GF, Return to GF 630ish
Thursday, Aug 10
4 pm Time Trial
Friday, Aug 11
4 pm Normal Run Boys Results
Saturday, Aug 12
10 am Normal Run and Pancakes
Goals this week
Mileage Sheets: Week 10 Boys Week 10 Girls
Monday, Aug 7
4 pm Long Run
Tuesday, Aug 8
4 pm Fox n Hound
Wed, Aug 9
4 pm - Turtle River, Need parents to drive, Stop in DQ North end GF, Return to GF 630ish
Thursday, Aug 10
4 pm Time Trial
Friday, Aug 11
4 pm Normal Run Boys Results
Saturday, Aug 12
10 am Normal Run and Pancakes
Goals this week
- Get a sports physical
- Get Read for Season!!!
Summer Week 9 July 31 - Aug 5
Mileage Sheets: Week 9 Boys Week 9 Girls
Monday, July 31
4 pm Normal Run, No Watch - Guess Timed Run
Tuesday, Aug 1
4 pm Elmo Run
Wed, Aug 2
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, Aug 3
4 pm Run - Bike - Run Boys Results
Friday, Aug 4
4 pm Long Run (slowly moving long run to Monday for XC Season)
Saturday, Aug 5
10 am Normal Run and Pancakes
Goals this week
Mileage Sheets: Week 9 Boys Week 9 Girls
Monday, July 31
4 pm Normal Run, No Watch - Guess Timed Run
Tuesday, Aug 1
4 pm Elmo Run
Wed, Aug 2
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, Aug 3
4 pm Run - Bike - Run Boys Results
Friday, Aug 4
4 pm Long Run (slowly moving long run to Monday for XC Season)
Saturday, Aug 5
10 am Normal Run and Pancakes
Goals this week
- Get a sports physical
- Increase Training Mileage
Summer Week 8 July 24 - July 30
Mileage Sheets: Week 8 Boys Week 8 Girls
Boys Parents Letter Week 8
HYDRATE THIS WEEK
Monday, July 24
4 pm Normal Run, Older Boys - Tempo Run
Tuesday, July 25
4 pm Acceleration, Normal Run
Wed, July 26
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, July 27
4 pm Acceleration, Normal Run
Friday, July 28
4 pm Normal Run
Saturday, July 29
10 am Long run and Doughnuts
Goals this week
Mileage Sheets: Week 8 Boys Week 8 Girls
Boys Parents Letter Week 8
HYDRATE THIS WEEK
Monday, July 24
4 pm Normal Run, Older Boys - Tempo Run
Tuesday, July 25
4 pm Acceleration, Normal Run
Wed, July 26
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, July 27
4 pm Acceleration, Normal Run
Friday, July 28
4 pm Normal Run
Saturday, July 29
10 am Long run and Doughnuts
Goals this week
- Get a sports physical
- Increase Training Pace
Summer Week 7 July 17 - July 23
Mileage Sheets: Week 7 Boys Week 7 Girls
Monday, July 17
4 pm Acceleration, Normal Run
Tuesday, July 18
4 pm Time Trial Boys Results - updated
Wed, July 19
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, July 20
4 pm Run - Bike - Run Boys Results
Friday, July 24
4 pm Acceleration, Normal Run
Saturday, July 15
10 am Long run and Pancakes
Goals this week
Mileage Sheets: Week 7 Boys Week 7 Girls
Monday, July 17
4 pm Acceleration, Normal Run
Tuesday, July 18
4 pm Time Trial Boys Results - updated
Wed, July 19
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish
Thursday, July 20
4 pm Run - Bike - Run Boys Results
Friday, July 24
4 pm Acceleration, Normal Run
Saturday, July 15
10 am Long run and Pancakes
Goals this week
- Get a sports physical
- Increase Training Pace