Summer Week 2  June 9 - 15th
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

• 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

Week 13: Nov 4- Nov 10
Mileage Sheets Boys
Week 13 Schedule
NXR Schedule
​
Monday, Nov 4
3:45 pm Normal Run
4x150

Tuesday, Nov 5
3::45 pm Speed workout

Wed, Nov 6
3:45 pm Normal Run
4x150

Thursday, Nov 7
3::45 pm Speed workout

Friday, Nov 8
3:45 pm Normal Run
4x150

Saturday, Nov 9
Normal, on your own or with a teammate, 4x150
12:30 pm Leave from Coach Allan's House

Sunday, Nov 10
Race Day, Sioux Falls, SD

Week 12: Oct 28- Nov 2
Mileage Sheets:            Week 12 Boys 

​
Monday, Oct 28
4:00 pm Team Meeting
Normal Run
4xHill sprints up hill on bike path

Tuesday, Oct 29
3: 45 pm Long Run

Wed, Oct 30
3:45 pm Meet at Lincoln Park
6x1000  NO Pace
​Speed workout Results

Thursday, Oct 31
3:45 pm Normal
4x150 Sprints

Friday, Nov 1
3:45 pm Speed 
EGF 800s At current Race Pace


Saturday, Nov 2
Normal, on your own with a teammate

Week 11: Oct 23- Oct 29
Mileage Sheets:            Week 11 Boys    Week 11 Girls

STATE MEET WEBSITE

Week 11 Schedule
Boys Parents Week 11 Letter                       
​Girls Parents Week 11 Letter
​
Monday, Oct 21
4 pm Team Meeting
6x30m Sprints
Normal Run 

Tuesday, Oct 22
4 pm Lincoln Drive Park
3x400 1st mile,
2x800 Goal Pace
​2x 400 m Finish

Wed, Oct 23
4 pm Normal Run
4 x150

Thursday, Oct 24
4 pm Lincoln Drive Park
4x400 1st Mile Pace
2 x 300 Finishing Race

6:30 pm Prestate Dinner - Sacred Heart
​Pot Luck - Parents Sign up​

Friday, Oct 25
4:00 pm Boys Team Meeting - Room 312
Normal Run 
4 x 150

Saturday, Oct 26
9:00 am Bus Leaves for Jamestown

2:00 pm Class A Boys Championship
2:45 pm Class A Girls Championships

Week 10: Oct 14- Oct 20
Mileage Sheets:            Week 10 Boys    Week 10 Girls

Week 10 Schedule
Boys Parents Week 10 Letter                       
​Girls Parents Week 10 Letter
NXN Meet Information 


Monday, Oct 14
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 18 - No School
8:30 am Leave for Bismarck from Coach Allan's house
1:55 pm 7&8 Boys MS State Championships
MS State Meet Championship INFO

4:00 pm Normal Run

Saturday, Oct 19
10 am Practice 
THE 3k Pursuit   
2023 RACE RESULTS
2024 Race Results
Doughnuts
Normal Run 4 x 100 Striders
​
Sunday, Oct 20
Off Week

Week 9: Oct 7- Oct 13
Mileage Sheets:            Week 9 Boys           Week 9 Girls

Week 9 Schedule
Boys Parents Week 9 Letter                       
​Girls Parents Week 9 Letter
​
EDC Championship Information - Oct 12, GF
MS State Meet Information - Oct 19, Bismarck
NXR Heartland website


Monday, Oct 7
4 pm  Team Meeting
6x30 m
Long or Normal Run

Tuesday, Oct 8
4 pm Meet at GFC, then car pool to Lincoln Drive Park
3x400, 2x800, 2x400 @ goal pace
Speed Results - Great Job Boys!!

Wed, Oct 9
4 pm Normal Run 4 x 150 Striders

Thursday, Oct 10
4 pm Meet at GFC, then car pool to Lincoln Drive Park
4x400 1st mile pace
2x300 finishing race

Friday, Oct 11
4:00 pm Team Meeting
Normal Run 4 x 150 Striders

6:00 pm  Team Pasta feed - Commons house

Saturday, Oct 12
EDC Championships
10:30 am Be at Team Tent

Sunday, Oct 13
On Week

Week 8: Sept 30- Oct 6
Mileage Sheets:            Week 8 Boys           Week 8 Girls

Week 8 Schedule
Boys Parents Week 8 Letter                       
​Girls Parents Week 8 Letter


Monday, Sept 30
4 pm  Long or Normal Run

Tuesday, Oct 1
4 pm Normal Run 4 x 100 Striders

Wed, Oct 2
4 pm Meet at GFC, then carpool to Lincoln Drive Park
1000s at current pace - Workout Results

Thursday, Oct 3
4 pm Normal Run 4 x 100 Striders

Friday, Oct 4
​800 at Goal Pace
​

Saturday, Oct 5
10 am Practice


Sunday, Oct 6
Off week for Varsity

 Week 7: Sept 23- Sept 29
Mileage Sheets:            Week 7 Boys           Week 7 Girls

Week 7 Schedule
Boys Parents Week 7 Letter                      
​Girls Parents Week 7 Letter

Bake Sale Letter for Parents   - Please Read
Bake Sale Volunteer Work sign up - LINK
Friday - Team Pasta Feed - sign up LINK

Monday, Sept 23
3:15 pm Weights
4:00 pm Team meeting
Long Run

Tuesday, Sept 24
4 pm Normal Run 6 x 150 Sprints up hill
​Paint BB Canoe

Wed, Sept 25
4 pm Meet at GFC, then car pool to Lincoln Drive Park
2x400, 800,1000, 800 2x400 at goal pace

Thursday, Sept 26
4 pm Normal Run 6 x 100 Striders

Friday, Sept 27
​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 - Sign up LINK

Saturday, Sept 28
Border Battle Meet Schedule
​9:30 am Middle School Meet at Team Tent
11:30 am Varsity and JV meet at Team Tent
7:00 pm Team bonding, yard games, movie, popcorn- Fiala House

Sunday, Sept 29
On week for Varsity

​​

Week 6: Sept 16 -Sept 22
Mileage Sheets:  Week 5:  Boys      Girls
Parents Letter:    Boys    Girls
Week 6:               Team Practice Schedule
​
Bake Sale Letter for Parents
​
Monday, Sept 16
4 pm Team Meeting
Long Run

Tuesday, Sept 17
4 pm 3 or 4 mile Build up
Boys Build up Results

Wed, Sept 18
4 pm Normal Run 

Thursday, Sept 19
4 pm Team Meeting
800s at goal pace - EGF

Friday, Sept 20
​4 pm Team Meeting - Inspirational Friday
Normal Run
6 x 100 Sprints

Saturday, Sept 21
7:15 am Arrive at GFC
7:30 am Leave for Valley City
Valley City meet info

Sunday, Sept 22
OFF week for Varsity


​

Week 5: Sept 9- Sept 15
Mileage Sheets:  Week 5:  Boys      Girls
Parents Letter:    Boys    Girls
Week 4:               Team Practice Schedule

Monday, Sept 9
3::15 pm Weights
4:00 pm Long Run

Tuesday, Sept 10
3:15 pm Weights​
4:00 pm Team Meeting
Speed workout - 1000s  Riverside
Speed workout results

Wednesday, Sept 11
3:15 pm Weights
Normal Run


Thursday, Sept 12
3:15 pm Start Individual Picture - front door of Central​
4:00 pm Team picture
3x(4x400) first mile pace , EGF


Friday, Sept 13
3:15 pm Weights
4:00 pm Inspirational Friday - Room 312
Normal Run

Saturday, Sept 14
7:00 am ​ Bus Leaves for Bismarck 

1:00 pm
Varsity Boys 5k
Varsity Girls 5k
JV Boys 5k
JV Girls 4k
MS Boys 3k
MS Girls 3k

Sunday, Sept 15
On week for Varsity

Goals this week

• ​Stay focused during race​
• Do something at home to help, without being asked

Week 4: Sept 2- Sept 8
Mileage Sheets:  Week 3:  Boys      Girls
Parents Letter:    Boys    Girls
Week 4:               Team Practice Schedule

Monday, Sept 2
4:00 pm Long Run

Tuesday, Sept 3
3:30 pm Weights​
4:00 pm Team Meeting
Normal Run

Wednesday, Sept 4
3:30 pm Weights
4:00 pm Team 
Speed - Riverside
Speed Results:  Boys    Girls

Thursday, Sept 5
​4 pm Team Meeting
Normal Run 6 x 100 Striders

Friday, Sept 6
11:15 am Excused for Lunch
Noon        Leave for Sioux Falls

6:40 pm Jv Girls 4k
7:10 pm Jv Boys 4k
7:40 pm  Varsity Girls 5k
8:10 pm  Varsity Boys 5k
Twight Light meet info
Last minute Meet info - parents please read!


Saturday, Sept 7
9:00 am ​ Normal Run at the Falls
10:00 am Breakfast at Frying Pan

Return home to Grand Forks


Sunday, Sept 10
Off week for Varsity

Goals this week

• ​Stay focused during race​
• Do something at home to help, without being asked

Week 3 Aug 26 - Sept 1
Mileage Sheets Week 3:  Boys      Girls
Parents Letter:   Boys    Girls
Week 3 Team Practice Schedule


Monday,  Aug 26
4 pm Long Run

Tuesday, Aug 27
3:30 pm Weights​
4 pm 1st mile Speed

Wed, Aug 28
3:30 pm Weights
4 pm Team Meeting - Awards & New Water bottles
4:15 pm Wickets, Normal Run
​
Thursday, Aug 29
12:30 pm Leave for Wahpeton Invite
Wahpeton meet info

Friday, Aug 30
No Weights
4 pm Form running, Normal Run
        
Saturday, Aug 31
10 am Practice at GFC
Tempo 1000 or 800 Riverside Side Park   
Pancakes - Need Parents help
1000 Results
800 Results

Sunday, Sept 1
On week for Varsity

Goals this week

• Recruit friend from School
• Stay Increase training pace/warm up

​

Week 2 Aug 19-25
Mileage Sheets:    Week 2 Boys                Week 2 Girls

Week 2 Schedule

Boys Parents Week 2 Letter                       
​Girls Parents Week 2 Letter

Monday,  Aug 19
4:00 pm  Long Run

Tuesday, Aug 20
​4:00 pm Hill work 8 to 10 x 2 min Runs

Wed, Aug 21
4:00 pm  Normal Run, 6x100 Striders

Thursday, Aug 22
4:00 pm  Race Simulation, EGF
Race Simulation Results - updated
​
Friday, Aug 23
Meet at Lincoln Drive Park - at the Playground
3:00 pm Normal Run, 6x100 Striders
Boys uniforms handed out
        
Saturday, Aug 24
6:00 am Bus Leaves for Jamestown 
10:00 am Varsity Boys 5k
10:30 am Varsity Girls 5k
11:05 am JV Boys 4k
11:30 am JV Girls 4k
12:00 pm MS Boys 3k
12:25 pm MS Girls 3k
Jamestown Meet information

Sunday, Aug 27
Off week

Goals this week

• Bring a Friend
• Stay hydrated

​

Week 1 Aug 12 - 18
Mileage Sheets:       Week 1 Boys           Week 1 Girls
Week 1 Schedule
Boys Parents Week 1 Letter
Girls Parents Week 1 Letter

Monday,  Aug 12
4:00  pm  Meet at Gym Doors #14
Beginners - Normal Run
​Summer Trained - Long run

Tuesday, Aug 13
​4:00 pm Normal Run 


Wed, Aug 14
4:00 pm  Challenge
Boys results Aug 16
2024 Challenge Boys Results
2024 Challenge Girls Results
Challenge All Time
2023 Challenge results

Thursday, Aug 15
4:00 pm  Normal Run
6:30 pm Parents meeting in the Media Center at GFC

Friday, Aug 16
Bring a Bike and meet at Lincoln Drive Park, by the Dog Park
4 pm   Run - Bike -Run     Boys Results    Girls Results
        
Saturday, Aug 17
10 am Normal Run and Pancakes

Goals this week

• Come to practice everyday
• Bring a Friend

​

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

• 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

• 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

• 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

• Get a sports physical
• Increase Training Pace

​

Summer Week 6  July 10 - July 16
Mileage Sheets:     Week 6 Boys                Week 6 Girls
Boys Parents letter
Girls Parent Letter

Monday, July 10
10 am Normal Run
4 pm  Acceleration, Normal Run

Tuesday, July 11
10 am  Normal Run
​4 pm Challenge  - Boys Results      Girls Results

Wed, July 12
10 am  Normal run
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish

Thursday, July 13
10 am Normal Run 
4 pm Acceleration, Normal Run

Friday, July 14
10 am Normal Run
4 pm Fox - n - Hound

Saturday, July 15
10 am Long run and Pancakes

Goals this week

• Get a sports physical
• Bring a friend to practice

​

Summer Week 5  July 3rd - 9th
Mileage Sheets:     Week 5 Boys                Week 5 Girls


Monday, July 3rd
Run on your own - mileage sheets

Tuesday, July 4th
Run on your own - mileage sheets

Wed, July 5th 
10 am  Normal run
4 pm - Normal Run

Thursday, July 6th
10 am Normal Run 
4 pm Elmo Run

Friday, July 7th
10 am Normal Run
4 pm Normal Run - Frisbee Football Games

Saturday, July 8th
10 am Long run - Pancakes

Goals this week

• Working on Training Pace
• Recruit friends

​

Summer Week 4  June 26th-July 2nd
Mileage Sheets:     Week 4 Boys                Week 4 Girls


Monday, June 26th
10 am Normal Run
4 pm  Acceleration, Normal Run

Tuesday, June 27th
10 am & 4 pm   Run Bike Run - Bring bikes!!

Wed, June 28th
10 am  Normal run
4 pm - Turtle River, Need parents to drive, Stop in DQ at Emerado, Return to GF 630ish

Thursday, June 29th
10 am Normal Run 
4 pm Acceleration, Normal Run

Friday, June 30th
10 am Normal Run
4 pm Pony Express

Saturday, July 1
10 am Long run

Goals this week

• Working on Training Pace
• Recruit friends

​