A typical practice will look like:

1. Introduction and Dynamic Warm-up: 10-15 minutes including introduction from coach; short, easy jog; drills; strides

2. Running Workout. 20 to 30 minutes.  Examples include:

   1. Speed: Short duration, fast running with long recovery intervals (i.e. intervals of 15 seconds fast with one minute of walk / jog recovery after each interval, followed by a cool down jog and a running game)

   2. Tempo: i.e. Intervals of 3 minutes at level 3 out of 4, with one minute recovery after each

   3. Long Run: We’ll build with each week, starting around 20 minutes of continuous running or walking, finishing at approximately 30 minutes by season’s end.

3. Strength and Mobility Cooldown: 10 minutes of body weight strength exercises (squats, lunges, push-ups, sit-ups, planks, etc) and stretching

4. Light treat!  Popsicles when it's hot, a sucker / lollipop when it's cooler. Always a rewarding way to end an elementary school XC practice

 

All practices are optional.  If your child has strenuous practice for another sport later in the evening, consider reducing effort at or skipping Pup2Pack practice.  Avoiding overtraining and injury is key to short-term and long-term improvement in running!

 

Other practice info includes:

1. Practices are conducted outdoors and will be canceled in the event of rain, threatening weather, or excessive heat or cold.

2. Make sure that your child wears weather appropriate clothes and shoes and brings a personal water bottle.

3. If your child has asthma, allergies or any other condition that may have bearing on your child’s outdoor training, we ask that you bring it to our attention.