Track, Hills, Distance & XC: Explore Our =PR= Camp Courses!

Lace up your shoes and get ready for a running adventure like no other! At the =PR= Youth Running Camp, we believe running is all about exploration, challenge, and, most importantly, FUN! Our home base at the beautiful Swift Creek Middle School complex and the scenic, winding paths of Brandermill provide the perfect playground for us to discover our strengths and push our limits, together.

We believe in building well-rounded runners, and that means experiencing all the different ways you can enjoy the sport. During our week of camp, you'll get a taste of everything:

• Track Speed & Pacing: We'll hit the Swift Creek track to work on our form, feel the energy of running fast, and learn the secrets of smart pacing in a classic setting!
• Hill Power & Strength: Get ready to power up! We'll tackle some of Brandermill’s challenging hills in dedicated sessions. These climbs aren't just hills; they're your chance to build incredible strength, boost your confidence, and learn how to run strong when the path goes up!
• Distance Adventures: We’ll explore the 'Brandermill Explorer' 5k route! This journey on paved paths features rolling hills and scenic views – perfect for testing your endurance and practicing smart pacing over the 3.1-mile distance.
• Cross Country (XC) Exploration: Dive into the true spirit of XC! We'll venture off the pavement, running on grass fields and navigating the winding paths around the Swift Creek campus. It’s all about adapting to different surfaces, embracing the adventure, and experiencing the teamwork that makes Cross Country such a unique and exciting challenge!

No matter your pace or experience, our camp offers a chance to explore every facet of running. You'll challenge yourself, discover beautiful scenery, learn new skills, and have a blast with your fellow campers and awesome coaches.

Are you ready to experience the track, hills, distance runs, and XC adventures with Team =PR=? Let's go!

Hill Run Course: 1/10th of a mile (528 feet / ~161 meters) climb with a 5% grade

Location: Paved path next to Swift Creek Middle School. 

**Important Notes for Coaches, Counselors & Both Middle School Groups:

Coaches: Supervision is Required: These workouts should always be supervised by a coach who understands youth running. Coaching tips are below:

• Listen to the Runners: Watch for signs of excessive fatigue (slumping form, very heavy breathing long after a rep). Adjust reps down if needed. No workout is worth an injury or burnout.
• Hydration: Especially in summer, ensure water is available.
• Focus on Form: Constantly reinforce running tall, driving arms, lifting knees.
• Keep it Positive: Encourage effort and improvement, not just speed. Make it feel like a fun challenge.

Workout 1: Newer Middle School Runners

Hill Repeats (Focus on Quality):
* Effort: "Strong, steady pace." You should feel like you are working, but not sprinting. You should be able to breathe comfortably soon after finishing. Think "cruise" not "crush."
* Repetitions: 3 to 5 reps. It's much better to do 3 perfect reps than 5 sloppy ones.
* Recovery: Full walk back down the hill. Once at the bottom, take an additional 60 seconds of standing/walking rest. Ensure everyone is breathing normally before the next rep. Emphasize a controlled, easy walk down – no racing downhill.

Workout 2: More Experienced Middle School Runners

Hill Repeats (Focus on Strength & Consistency):
* Effort: "Comfortably Hard" or "5k Race Effort." This should feel challenging, requiring focus, but still be controlled and sustainable across all reps. You should aim for a consistent effort/pace on each uphill run.
* Repetitions: 5 to 8 reps. Only proceed to the higher end if form remains strong and the runner isn't showing signs of excessive strain.
* Recovery: Controlled jog back down. Even when jogging, the focus is on recovery, not speed. Aim for 90 seconds to 2 minutes total recovery time between the end of one uphill and the start of the next.

Please remember. Full recovery is the key to making these sessions effective for middle school runners.

5k Distance Run

Location: Begins at Swift Creek Middle School Track and follows a Paved Path toward Sunday Park. 

This isn't a flat 5k! It's a challenging, rolling course with some significant climbs and descents.

• Out (0 to 1.55 miles): Starts high, drops sharply, then rolls, and dips to the turnaround. This will feel easier going out.
• Back (1.55 to 3.1 miles): Starts with a sharp climb, rolls again, and has a significant, sustained climb in the last half-mile back to the track. This will feel much harder.
• Key Challenge: Pacing correctly. Don't go out too fast and have energy for the tough uphill finish.

** Important Notes for Both Coaches, Counselors, and both Middle School Groups:

• Pacing is Key: This course demands smart pacing. Going out too fast will make the return very difficult.
• Safety on Paths: Since these are community paths, stay to the right, being aware of other users (walkers, bikers, strollers), and calling out warnings.
• Coach Supervision: Coaches should be spread out – one near the front, one mid-pack, and one "sweeper" at the back. No one gets left behind!
• Hydration: Campers should carry a small hand held water bottle.

The 5k Run for Newer Middle School Runners:
(Focus on Finishing & Fun):

* Effort: Strictly Conversational Pace.
* Strategy: Start very slowly. Run together. Encourage walking breaks up hills if needed.
* Grouping: Run as one group or "buddy pairs." No one left behind.

** Coaches Notes (Newer Runners):**

• Pace Police: Your main job is Pace Control. Campers will want to go out too fast on the initial downhill. Be the voice of reason, constantly reminding them, "Easy does it!" "Save your energy!"
• Lead from the Front (Slowly): The designated coach for this group should set a very conservative pace.
• Embrace Walking: Normalize walking the hills. Call out "Okay team, power walk up this hill!" Frame it as a smart tactic. Join them in walking to show it's okay.
• Constant Encouragement: Praise their effort, their teamwork, and their perseverance, especially on the way back.
• The Sweep is Key: Ensure the sweep coach stays with the very last person, providing company and support.
• Check-ins: Ask individuals how they're feeling frequently. Adjust the group pace or add walk breaks based on the least comfortable runner.

The 5k Run for More Experienced Middle School Runners: (Focus on Pacing & Strength):

* Effort: Steady Aerobic Pace (able to talk in short phrases).
* Strategy: Control downhills, maintain effort uphills, push (controlled) on rollers.
* Grouping: Can run in small pace groups, but emphasize not racing.

** Coaches Notes (Experienced Runners):**

• Reinforce Strategy: Before start, get verbal confirmation everyone understands the pacing plan. Check in with groups during the run – "How's the pacing?" "Remember that last hill!"
• Form Cues on Hills: When approaching hills, remind them: "Chest up! Arms back! Quick feet!" Encourage everyone to run the hills but adjust pace based on effort.
• Manage Groups: Allow small pace groups but keep an eye to ensure no one is pushing too far ahead or falling off the back alone.
• Teach Control: Teach campers not to bomb the downhills and that controlled downhills save energy for the uphills.
• Mental Game: Acknowledge the toughness of the final climb. Encourage campers to focus, stay strong, and use the runners around them for energy.
• Post-Run Debrief: During the cool-down, ask them how the pacing felt. Did they execute the plan? What was hardest? What did they learn? This reinforces the purpose of the workout.

The XC Trail Run (Approx 2 Miles)

Location: Swift Creek Middle School Campus & Adjoining Woods

This is a true XC style trail-running experience. The course tests your ability to adapt, moving from open grass fields to a highly technical, wooded single-track section before finishing next to the track.

The Course: Begins in the wide upper fields, allowing runners to spread out before the main event. The middle of the run dives into a twisty and rooted single-track trail through the tree line. The run concludes by exiting the woods, circling the tennis courts, and finishing with a fast dash next to the track.

Key Challenge: Focused footing and agility. The narrow, rooted trail demands constant concentration to navigate safely and efficiently. Your eyes and feet must work together.

Important Notes for All Groups:

• Eyes Up: On the trail, look 3-4 steps ahead, not down at your toes. This helps you anticipate the terrain.
• Safety & Spacing: The single-track section requires single-file running. Leave space between you and the runner in front of you. Announce if you are passing.
• Supervision: Coaches will be positioned at the entrance and exit of the trail section. A sweep coach will run at the back.

The XC Trail Run for Newer Middle School Runners:

(Focus: Safety, Fun & Footwork)

• Effort: Very slow and controlled on the trail. Conversational pace on the fields/track.
• Strategy: The goal is not speed, but smart movement. Focus on lifting your feet over roots and taking short, careful steps on the trail. Walking this section is optional.
• Grouping: Stay in a single file line on the trail with a coach at the front and back of the line.

••Coaches Notes (Newer Runners):

• Prepare for the Trail: Before entering the woods, stop the group. Explain how to run on a technical trail: look ahead, lift your feet, and don't worry about speed.
• Be the "Eyes": Lead the line through the trail, calling out major roots or tricky spots. ("Big root on the right!")
• Focus on Footwork: Frame the trail as a fun "dance" or agility game. Praise careful footwork over speed. This builds confidence and prevents falls.

The Trail Run for More Experienced Middle School Runners:

(Focus: Trail Technique & Maintaining Momentum)

• Effort: Steady and controlled. The focus is on being smooth, not breathless.
• Strategy: Stay light and quick on your feet through the single track. Use your arms for balance. Try to maintain momentum by flowing with the trail's twists and turns.

••Coaches Notes (Experienced Runners):

• Teach Trail Technique: This is a perfect skills workout. Before the run, give them specific cues: "Think 'quick, light feet,' not long strides." "Use your arms for balance."
• Drill Looking Ahead: Challenge them to scan the trail ahead instead of looking straight down. This is the most important trail-running skill.
• Agility Over Speed: Reinforce that the goal is to be smooth and efficient, not to "win" the trail section. The speed comes from not having to slow down for obstacles.
• Post-Run Debrief: Ask specific questions about the trail. "Did you feel more stable when you used your arms?" "What was the hardest part about navigating the roots?" "Did looking ahead make a difference?"