Willard Cross Country
Consistency is the key!!!
Training Information:
Summer Running Camps Information:
Mizzou Cross Country Camp (6/16 - 6/20/19) (Columbia, MO)
Fleet Feet Cross Country Camp (7/5 - 7/8/19) (Springfield, MO)
Joe Bill Dixon's Wilderness Running Camp (7/7- 7/11/19) (Dora, MO)
Big River Cross Country Camp (7/29 - 8/2/19) (St. Louis, MO
Summer Awards:
In cross country, to reach your goals, set PRs, and/or achieve some accolade, it is dependent upon consistency and volume of training. Thus, these awards are designed to reflect that fact. Hence, runners should keep track of the amount of mileage (amount of time) they run throughout the summer off-season (6/3 - 8/11) and report their mileage (or amount of time) to Coach Matthews in person, through Remind, or through text. At least 75% of a runner’s summer off-season mileage must be completed at a team practice and all mileage submitted from a non-team practice must be verified (race results, gps watch, strava, phone app., etc.) through Coach Matthews.
Sub 5 (boys) or Sub 6 (girls) Minute Mile Club:
-
Definition: Any boy that runs 4:59.99 or faster for a mile (1600 meters counts as well), or girl that runs 5:59.99 or faster for a mile (1600 meters counts as well) will become members of the Sub 5/Sub 6 Minute Mile Club.
-
Award: T-shirt designating which mile club the runner has achieved.
-
Presentation: At the next team meeting after club membership is earned.
Summer Mile Clubs:
-
Definition: The following are the potential mileage clubs that can be achieved during the 10-week summer off-season training program.
-
100 Mile Club - 10 miles per week (if running 5 days per week that is 2 miles per day)
-
200 Mile Club - 20 miles per week (if running 5 days per week that is 4 miles per day)
-
300 Mile Club - 30 miles per week (if running 5 days per week that is 6 miles per day)
-
400 Mile Club - 40 miles per week (if running 6 days per week that is 6.67 miles per day)
-
500 Mile Club - 50 miles per week (if running 6 days per week that is 8.33 miles per day)
-
-
Award: T-shirt designating which mile club the runner has achieved.
-
Presentation: At practice after the shirts have been delivered and school has started (usually around the start of the school year).
Summer Mileage King/Queen:
-
Definition:
-
Mileage King - The highest mileage achieved through the summer off-season by a male will earn them the Mileage King award.
-
Mileage Queen - The highest mileage achieved through the summer off-season by a female will earn them the Mileage Queen award.
-
-
Award: A plaque signifying the award achieved.
-
Presentation: At practice after the plaques have been delivered and school has started (usually around the start of the school year).