Training

FALL SEASON

The season starts 1-2 weeks before the first day of school. We meet Monday through Friday from 3:15 - 5:15pm at RHS in the back gym (wrestling room). On Saturdays, we meet from 9:00 - 11:00 am at the Redmond Watershed Preserve for Long Runs.

Here is a typical practice day:

3:15 - Whole team meets in the back gym (wrestling room, behind the main gym)

3:30 - Whole team warm up

4:00 - Start run / workout in groups

5:00 - Cool down, general strength and stretching

5:15 - Practice ends


Here is a typical week:

MON - Workout

TUES - Pre-Meet Recovery Run

WED - Meet

THURS - Post-Meet Recovery Run

FRI - Recovery Run and Strides or Hill Sprints

SAT - Long Run

PRACTICE REQUIREMENTS TO COMPETE

In order to compete in the first meet you need 10 practices (8 practices for Jamborees), starting from the time you are fully eligible on Final Forms. Athletes will not be permitted to practice without proper clearance.

If you miss a practice you MUST notify a coach. If you notify a coach before missing a practice, then verbal notification is acceptable. If it is the day after, then you will need to bring a note (or email) by a parent, and this must be given to the coach the day after you were absent. Attendance will be taken DAILY. (Practice starts at 2:45, unless otherwise noted by event coach). Attendance is taken via Final Forms, and all missed practices automatically generates an email to athletes parents.

If you have three (3) unexcused missed practices, then you will have removed yourself from the team.

Be prepared for all practices and meets. Warm-ups (long-sleeve T-shirt, sweatshirt, running pants, etc) are REQUIRED for all practices and meets where there is even a slight chance of rain, or it is below 70 degrees, for at least the warm-up. Failure to do so may result in being sent home that day, which counts as an absence.