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ANNOUCEMENTS FOR THE WEEK:
Unofficial Practices over Fall Break (Thurs-Sat)
-If you are in town and can make it, meet at the below times.
-If you are out of town, do the runs on your own.
​
UPCOMING:
WHEADON RELAYS - Next Tuesday
​4 SQUARE TOURNAMENT - Next Wednesday 
TUESDAY, OCTOBER 19TH
THURSDAY, OCTOBER 28TH

CROSS COUNTRY - WEEK 10

OCT 11 - OCT 17
OFFICIAL
PRACTICE

2:45pm
CCHS TRACK
Northside
DISTANCE​​​​
1mile warmup/plyos
Level 3-4: 4miles
Level 5: 4-5miles
easy/avg pace

+ 6 Short Strides
DIVISIONALS
BUS @ 7:15am

JV - OFFICIAL
PRACTICE
2:45pm
RACE DAY:
​DIVISONALS
 
15min warmup
-put on spikes
-plyos & strides

RACE

Cooldown:
15min
OFFICIAL
PRACTICE

2:45pm
CCHS TRACK
Northside
RECOVERY
1mile warmup/plyos
Level 3: 4miles
Level 4: 4-5miles
Level 5: 5-6miles
easy pace
UNOFFICIAL
PRACTICE

8:00am
CCHS TRACK
Northside
DISTANCE​
 
Level 3: 4miles
Level 4: 5miles
Level 5: 5-6miles
easy/avg pace

+ 6 Short Strides

TWO-A-DAY
​LV 3b: 3miles
LV 4b: 3miles
LV 5b: 3miles
​easy pace
UNOFFICIAL
PRACTICE

8:00am
CCHS TRACK
Northside
DISTANCE
 
Level 3: 6miles
Level 4: 6-7miles
Level 5: 7-8miles
avg pace

+ 6 Short Strides
​
TWO-A-DAY
LV 2-3: 3miles
LV 4: 3-4miles
LV 5: 3-4miles
​easy pace
 
UNOFFICIAL
PRACTICE

8:00am
Little Valley Trailhead
(Traverse Ridge Rd)
TRAIL
LONG RUN​​
 
Level 3: 9-10miles
Level 4: 10-11miles
Level 5: 11-12miles
avg pace

JUNIOR VARSITY

MILE TIME TRIAL
1mile warmup/plyos
Additional
​Mile Warm-up
​-put on spikes
-plyos & strides

MILE TIME TRIAL
​
Cooldown:
15min
RECOVERY​​
1mile warmup/plyos 
25-35min
easy pace
​DISTANCE
1mile warmup/plyos
30-40min
easy/avg pace

​+ 6 Short Strides
TUNE-UP
 
15min warmup

​6x800m
@10k pace
Rest=2min

15min cooldown
RECOVERY
 
40-45min
easy pace




TWO-A-DAY
LV 2-3: 3miles
​easy pace
TRAIL
​LONG RUN​
 
65-80min
avg pace
         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!