Dear Cross Country Runner/Parent:

Hello everybody. I hope you will have a relaxing and enjoyable summer. I am anxious to start summer training and being around Moore’s finest athletes. Last year was a great success for our team. We will begin holding practices at 8:30 AM at the HS track on Tuesdays, and Thursdays starting Tuesday, July 11th. Practices are usually done around 10:00am. I know this is vacation time for most families and you may not be able to attend every practice. Enclosed you will find a 6-week schedule. Notice that it has workouts for the full week. Monday, Wednesday, Friday through Sunday workouts, are to be on your own, until further notice. Please invite those who may not receive this letter that are interested in competing on this year’s team. Listed below is for the month of June. *WORKOUTS WILL BE MODIFIED ACCORDING TO AGE AND/OR FITNESS LEVEL.

The Month of June, everyone needs to have 12 to 18 miles a week.

WEEK M T W TH F S S

JUNE 5-9 XT 3M 2M XT 2M R 2-4M E

JUNE 12-16 2.5M 2X800 2.5M H XT R 2-4M E

2X400

2X200

JUNE 19-23 3M 8X200 3M XT 15X100 R 3-5M E

JULY 26-30 3M 10X200 4M H 2M (E) R 3-5M E

JULY 3-7 4M XT 4M XT 2M R 3-5M

M=MILES, H=HILLS, R=REST, XT=CROSS TRAINING (BIKING, SWIMMING, WEIGHT TRAINING), E=EASY RUN

*THE INTERVAL WORKOUTS WILL BE PACE INTERVALS DETERMINED BY YOUR GOAL PACE. (EXAMPLE- IF YOUR GOAL PACE FOR 2 MILES IS 14 MINUTES, YOUR 800’S WILL BE 3:30, 400’S @1:45, 200’S @50 SECS) AN EASY WAY TO DETERMINE YOUR GOAL PACE IS TO FIND YOUR GOAL MILE TIME AND BREAK IT DOWN.

DATES TO REMEMBER

Aug. 1st First Team Meeting.

Everyday Practice will begin August 1st, 2017!!!!!

Parent Meeting information will be handed out at First team meeting!!!!! May 23rd at 5:30pm.

GET YOUR PHYSICALS NOW!!------COACH SEIFRIED Email ()