Cross Country

Cross Country

Middle School Cross Country Schedule for 2016

 

Dear Parent,

 

Having fun, getting in better shape, being out in nature, gaining more determination, making new friends, improving mental prowess, and growing in confidence – all these benefits are available to your child.  Yes, your child can join Freedom Middle School Cross Country! 

 

Practice starts at 4:00 on Tuesday, August 23 in the middle school lobby, and I look forward to seeing your child there.

 

To make sure everyone can participate, I need to know that your child has a physical or alternate year card on file in our office, and that he or she has an emergency contact form as well.  These forms can be picked up in the middle school office.

 

Please let me know if you have any questions, and encourage your child to run in the summer!

 

 

 

Coach John Van Rossum

jvanrossum@freedomschools.k12.wi.us

920-788-7945 ext. 2362

Cross country runner painting by ...... a female cross country runner.

 

Frequently Asked Questions:

 

What if my child hasn’t run much? Can he or she still do cross country?

Absolutely! I give kids workouts suitable for their fitness level, so not everyone does the exact same workout on a given day. I adjust the workouts throughout the season as they improve, too. 

 

Can my child participate in another sport at the same time?

Yes.  Athletes have participated in cross country and another sport like football before.  I modify their workouts, especially when they are competing for another sport that day.  And when there’s a conflict, we work together to figure out a solution. 

What kind of shoes should my child have?

Shoes are the single most important piece of equipment for cross country.  It’s important that your child has a pair of shoes that are relatively new to protect their joints.  Running shoes are the best, but cross trainers are acceptable.  There are several stores in the area that specialize in running shoes, but they can be purchased at any major sporting goods store or shoe store.

 

How long are the races?

There is no standard race length for middle school cross country.  The shortest race will be one mile, and the longest will be two miles.  For the first race, athletes may not be able to run all of it, but by the middle of the season, every athlete will be in good enough shape to run it. The courses are usually through woods and fields, and a few will have some hills. 

 

 

Irish Cross Country Summer Training

You will gain more from the cross country season if you train before this fall.  Below you will see a guide for your summer training. 

HAVE FUN!

June 13 – July 9

You should aim to run 4-5 days per week.  (Biking and swimming are great alternatives for running if you want a little variety, or if you can’t run due to injuries.)

·         1 day each week you should run 25-30 minutes; if needed, you can build up to this amount by increasing your run by 5 minutes each week (LONG RUN)

·         2 days each week you should run 20 minutes (EASY RUN)

·         2 days week you should run 15 minutes and add 5 20-second strides to the end of each run (Strides are quick, light running about your current mile pace, not sprinting.  Concentrate on good form.) (HARD RUN)

 

July 10 – 23

·         1 day each week you should run 30-35 minutes (LONG RUN)

·         2 days each week you should run 20 minutes (EASY RUN)

·         2 days each week you should run 10 minutes easy to warm up, plus 3 1-minutes strides with standing rest, followed by a   10 minute cool-down run (HARD RUN)

 

July 24 – August 6

·         1 day each week you should run 35-40 minutes (LONG RUN)

·         2 days each week you should run 20 minutes (EASY RUN)

·         2 days each week you should run a 10-minute easy warm up, then 3 2-minute strides with standing rest, followed by a 10 minute cool-down run (HARD RUN)

 

August 7 – August 27

·         1 day each week you should run 40 + minutes (LONG RUN)

·         2 days each week you should run 25 minutes (EASY RUN)

·         1 day each week you should run the following without stopping: 8 minutes easy, 8 minutes fast, and then 8 minutes easy (HARD RUN)

·         1 day each week you should run the following without stopping: 5 minutes easy, 5 minutes hard, 5 minutes easy, 5 minutes hard, and finally 5 minutes easy (HARD RUN)

 

SAMPLE WEEK: Mon: Easy, Tue: Hard, Wed: Rest, Thurs: Long, Fri: Easy, Sat: Hard, Sun: Rest

 

 

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  • Freedom, WI 54130
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