Julian Cross Country 

2021 Season info below 
Coaches: Ms. Tysse (7th grade Math - Team 7.3), Mr. Turek (retired D97 teacher), Ms. Kasper (Spanish teacher)

We are so happy to announce that we are bringing back the pre-season running camp!  Pre-season camp will take begin on Thursday, August 11. Camp will be from 9am-10 am

Pre-Season Dates: 8/11, 8/12, 8/15, 8/16, 8/17, 8/19

Our first offical practice of the 2022 season will be on MONDAY, August 23rd from 3:45 - 5:00p.m. We will meet on the back turf field. Come ready to run and bring water. 

1.) I encourage everyone, with guardian permission, to join our Team on Strava. Please follow the directions below if interested in logging your miles with fellow runners.  
 
Starva is an app to help athletes log and keep track of their mileage whether it be from running, walking, biking, or swimming.  Logging your workouts or miles is a great way to keep track of your progress, monitor your mileage,  encouraged friends and teammates, and to get that extra motivation to go out for a run even when you'd rather stay on the couch. 
     a.) Download the Strava app - get parent/guardian permission first!
     b. ) Create an account
     c.) On Strava, search and join our group/club called Julian Cross Country.

 

2.) Complete the following forms and return to Coach Tysse on the first day of practice.
 

3.) Please review the practice & meet schedule below. 

Practice Schedule:

Monday and Tuesday - after school from 3:45 -5:00 p.m.

Wednesday - No practice

Thursday & Friday - before school from 7:20 - 8:30 a.m.

*bring a water bottle to every practice

Meet Results:

St. Helen Invite

Monthly Calendar

Winter Running Ideas: 

Pick a training plan that is suitable for you and keeps you running in the off season. 

Hal Higdon 5k (3.1 miles) and 10k (6.2 miles) Training Plans - Each of these plans is an 8 week 5k training schedule. Training plans can be found at the bottom of each site. There is great info on each page, before the training plans, on helpful running tips and the importance of stretching and rest days. 

5k Training Schedule: Beginner - this would be the ideal plan for someone new to running, enjoys going out for a run, someone looking to get into shape for personally reasons or to get/stay in shape for another sport. 

5k Training Schedule: Intermediate & 10k Training Schedule - Novice: Though these training guides are called "Intermediate" (5k) and "Novice" (10k) they are more of an Advanced training scheudle for middle schoolers. These plan is for those who were on the CC team last year, can run a long run of 4 miles without needing to stop, and/or have mile time faster than 7:30. The only change needed would be for the Sunday run. I would suggest deccreasing each Sunday run by 1-2 miles. 

5k Training Schedule: Advanced & 10k training Schedule - Intermediate: These training schedule are designed more for experienced/older runners. If you were going to follow the 5k plan I would cut back on the Sunday timed run. I would suggest keeping it to a 45-60 minute run and nothing longer. If you were going to follow the 10k plan I would deccrease each Sunday run by 1-2 miles. 

Jeff Galloway 5k Training Schedule - This training schedule is a 15 week 5k training schedule. Longer time frame than the schedules listed above. 

 

After picking a training plan read through Running Reminders and Safety Tips.