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ANNOUCEMENTS FOR THE WEEK:

UPCOMING:

SATURDAY, NOVEMBER 7TH
BORDER WARS -
UTAH QUALIFIER
@ Spanish Fork Sports Complex
​
- For Varsity & JV athletes

- Registration is done by Athletes, not by cooaches.
REGISTER @ BORDERWARSXC.COM


​

SATURDAY, NOVEMBER 21ST
BORDER WARS CHAMPIONSHIPS
@ Staheli Farms, St. George
​
- For Varsity & JV athletes 
- All travel will be Parent organized including booking hotels and arranging travel.

​- Registration is done by Athletes, not by cooaches.
REGISTER @ BORDERWARSXC.COM

POST SEASON XC - WEEK 1

OCT 26 - NOV 1
OFFICIAL PRACTICE
ALL GROUPS
​@ 2:50pm
Varsity-Northside
Girls-North Tunnel
Boys-South Tunnel​
DISTANCE
​​Summit +
10min warmup/plyos
​
*Dress Warm
Forecast is 35°
​
LV 1-2: 35min
LV 3-5: 40min
​easy/avg pace
​
​​​+ 6 Short Strides
Captains/ Senior Led
​Practice
​@ 2:50pm
Varsity-Northside
Girls-North Tunnel
Boys-South Tunnel​ 
DISTANCE
​​​​​​Hole-in-the Wall
10min warmup/plyos
​+ Abs A
LV 1: 40min
LV 2-3: 45min
LV 4-5: 50min
avg pace
​
​​​+ 6 Short Strides





​
​
TWO-A-DAY
@ XC CLASS
LV 3-5: 25min
easy pace 
OFFICIAL PRACTICE
ALL GROUPS
​@ 2:50pm
Varsity-Northside
Girls-North Tunnel
Boys-South Tunnel​ ​
DISTANCE​​​​Lower Rockwell
10min warmup/plyos
​
LV 1: 35min
LV 2-3: 40min
LV 4-5: 45min
​easy/avg pace

​+ 6 Short Strides






​
TWO-A-DAY
LV 5: 25min
easy pace 
OFFICIAL PRACTICE
ALL GROUPS
​@ 2:50pm
Varsity-Northside
Girls-North Tunnel
Boys-South Tunnel​
WORKOUT​​​​​​​​
​Draper Park Middle
10min warmup/plyos

10min additional warmup to Draper Park Middle School

Workout:
2mile
1mile
800m
400m
200m

Rest between reps = 3min

Cooldown
LV 1: 10min
LV 2-5: 15min
Captains/ Senior Led
​Practice
​@ 2:50pm
Varsity-Northside
Girls-North Tunnel
Boys-South Tunnel​ ​
RECOVERY​​​​
Stokes
10min warmup/plyos
​+ Abs B
LV 1: 30min
​LV 2-5: 35min
easy pace


​



​

​
​
TWO-A-DAY
LV 3-5: 25min
easy pace 
Captains/ Senior Led
​Practice
​@ 9:00am
Little Valley Trailhead
Girls - Eastside
Boys - West Stands
LONG RUN
Anns
Use the 1st mile of the run as the warmup
LV 1: 65min
LV 2: 75min
LV 3: 80min
LV 4: 85min
LV 5: 90min
easy/avg pace
​
LV1=290
LV2=320
LV3=360
LV4=400
LV5=430
LV1=29-37
​LV2=32-42
​LV3=36-46
LV4=40-52
LV5=43-55
         STEP 1: DOWNLOAD THE APP ON YOUR PHONE
         STEP 2: CREATE A PROFILE
         STEP 3: ADD CLUB "CORNER CANYON XC AND TRACK"
         STEP 4: CLICK THE "+" SIGN
         STEP 5: CLICK MANUAL ENTRY & RECORD YOU RUNS!