Chasing Excellence Cross Country Camp

Monday, Aug. 7 - Anneberg Park picnic shelter (south side of park)

·      Welcome and introductions
·      Dynamic warmup
·      Education: Team running and drafting
·      3 mile easy run (practice team running and drafting)
·      Strides
·      Strength work – pushups, crunches, lunges
·      Education: Managing soreness


Tuesday, Aug. 8 - Anneberg Park picnic shelter (south side of park)

·      Dynamic warmup
·      1 mile easy run
·      Education: Cross Country running tactics
o   Drafting
o   “Sandwich” passing
o   Using blind spots (especially turns)
·      2 mile easy run using cross country running tactics
·      Strength work

Wednesday, Aug. 9 - Anneberg Park picnic shelter (south side of park)

·      Dynamic warmup
·      1 mile easy run (practicing cross country running tactics)
·      Education: Using the energy systems (ATP – 7 second start)
·      Practicing 7 second starts
·      Education: Uphill running and downhill running
·      Practicing uphill/downhill running
·      Strength work


Thursday, Aug. 10 - Anneberg Park picnic shelter (south side of park)

·      Education: Mental toughness; finding your rhythm; affirmations
·      Dynamic warmup
·      4 mile run – practice team running (drafting; changing leads)
·      Strength work
·      Education: Footwear – training shoes; racing shoes; spikes


Friday, Aug. 11 - Anneberg Park picnic shelter (south side of park)

·      Pre-meet workout
o   Dynamic warmup
o   1 mile easy
o   6 strides – two easy, two medium, two hard
o   1 mile easy
·      Education: Nutrition, hydration


Saturday, Aug. 12 (Optional)
Rolling Hills Zoo 5K (Salina)