• Summer Practice

    Conditioning starts July 22

    The cut will be August 2.

    Running time requirements

    Two miles in 17 minutes or less for boys and 20 minutes or less for girls.)

    All participants must have a current physical dated after April 15, 2019

    Questions?  Email Coach Pruitte     pruitteb@wcschools.com

    Comments (-1)

Cross Country Overview

  • Coach

    Head Coach - Coach Pruitte
    Assistant Coach - Greg Davis
    Assistant Coach - Jay Armstrong
    Trainer - Amy Pitt
    Team Mom - Lisa Isbell

    Roster

    Boys

    Atticus Belcher -7

    Spencer Hyde -7

    CJ Haddock -8

    Stephen Christofferson -7

    Cole Hunt -7

    Owen Isbell -8

    Carter Tignor -7

    Keaton Crumby -7

    William Czerniak -7

    Will McGowin -6

    Vincent Cernuto -8

    Drew Hardin -8

    Nicholas Nita -6

    Alejandro Baez -8

    Brandon Druen -7

    Ryan McWilliams -8

    Noah Ilias -7

    Vince McCullough -8

    Kaden Bissonnette -8

    Joseph Abbott -7

    Parker Kimbrel -6

    Cameron Earles -7

    Girls

    Lucy Ephrem -8

    Carly Phillips -7

    Claire Luecke -8

    Kayla Smith -6

    Adriana Rotondo -8

    Elyssa Henderberg -6

    Maggie Nita -7

    Au-gust Overbeck -7

Cross Country Schedule

  • Managers

    Cash Mead -6

    Artie Muniz -8

    Gabby Mabry -6

Summer Cross Country Running Program

  • Tempo Runs: (Scheduled for Mondays.) A tempo run in this program is a workout of 30 to 45 minutes, usually run on trails or in the woods so you have no reference to exactly how far or how fast you are running. Here's how to do a tempo run. Begin at an easy pace, about as fast as you would during any warm-up on the track. After 5 or 10 minutes of gentle jogging, gradually accelerate toward peak speed midway through the workout, holding that peak for 5 or 10 minutes, then gradually decelerate, finishing with 5 minutes of gentle jogging, your cool-down. The approach should be intuitive. Run hard, but not too hard. If you do this workout correctly, you should finish refreshed rather than fatigued.

    Interval Training: (Scheduled for Tuesdays.) This is a more precise form of speed training than tempo runs above, or fartlek below. . Interval training consists of fast repeats (400, 600 and 1,000 meters in this program), followed by jogging and/or walking to recover. It is the "interval" between the fast repeats that gives this workout its name. Interval training is best run on a track, although it can be run on soft surfaces or on the roads, as long as you maintain consistency. Here's more information on the three interval workouts I've chosen for this program:

    ·6 x 400: Run this workout the first, fourth, and seventh week of the program. Pick a pace in the first week that you can handle easily. You should run faster as you adapt to the rhythm of interval training.

    ·3 x 1000: Run this the weeks after the 400s (second, fifth, and eighth weeks). This is best run on trails, but you can use a track or street. Run each rep fast, somewhat slower than race pace the first time, with your goal to eventually run at race pace.

    · 5 x 600: Run this workout the third, fifth, and ninth weeks of the program. Walk fairly fast for 200 yards between each, and then go again. Don't get into the trap of comparing one week's workout to the one before or the one after. Focus more on how you feel at the end of each workout, not the numbers on your watch. You should finish fatigued, but also refreshed.

    Run correctly and in control, interval training can be invigorating. It is also the single best way to improve both your speed and your running form. Overdone, however, it can lead to injuries and fatigue, chipping away at your ability to attain peak performance. Learn to use interval training as the key to cross-country success.

    Rest/Easy Days: (Scheduled for Wednesdays, Fridays and Sundays.) These are the three days of the week when you do not run hard. And quite frankly you can't run hard seven days a week without risking injury or overtraining. So in between the hard workouts, run easy. Rest can be an easy run of 20-30 minutes, or it can be a day when you do not run at all. You need days of comparative rest between the hard workouts, otherwise you will not be able to run those hard workouts at full speed. If you fail to do the hard workouts properly, you will not improve. Don't train hard every day assuming that it will make you a better runner; it may actually affect your training negatively.

    Fartlek: (Scheduled for Thursdays.) Fartlek is a Swedish word, loosely translated as "speed play." A fartlek run in this program is a workout of anywhere from 30 to 45 minutes that involves constant changes of pace at different distances. After 5 or 10 minutes of gentle jogging at the start, pick up the pace and surge for maybe 10 or 20 or more seconds, then jog or even walk for a near equal time until partly recovered, then surge again. These speed bursts could be anywhere from 100 to 400 meters, or longer. They could be up a hill or down a hill or on the flat. They could be at top speed or at the pace you might run a 5,000 meter race or from this tree to that tree.

    Long Runs: (Scheduled for Saturdays, but you can run long on Sundays if it seems more convenient.) Long runs are necessary to improve your aerobic fitness and endurance. You begin in the first week, running for 45 minutes and add 5 minutes each week to a peak long run of 70 minutes. I prefer to prescribe time rather than distance. I also don't care how fast or slow you run, as long as you run for the prescribed length of time at a pace that allows you to finish as fast as you start.

    Success depends on you. Very few have natural ability to begin with. They have to work hard to achieve success. In Mount Juliet Middle School’s program, we’ve found that success. Hard work and dedication to this sport has helped this program be recognized around the mid-state as one of the best. Follow this schedule and you can be a part of our next success story!

     

    Coach Bobby Pruitte