Kougars Official Sponsor

Multiple Teams · CC runners 2nd half summer prep


If you are a veteran member of cross country, please read the following, assume responsibility to communicate necessary details to your family in advance, and take any necessary steps in a timely fashion.  I am counting on you being prepared and eligible to start practice on the first day.

If you will be new to high school cross country and want more information, contact Coach Adams (tadams@kv.k12.in.us or 219-863-8772).

Sports physical examination —  If you have not already scheduled or completed a physical examine for this year, make work today with your family about completing this step.  

Print out and complete necessary paperwork — See kvhsathletics.com > Forms.  These forms and the physical examin form must be completed and turned in before you may participate in practice.  Bring to the parent/athlete mtg. (July 27).

Evaluate your running shoes — Running shoes break down after approximately 400 miles.  If you purchased new shoes at the beginning of track season and have run any kind of miles this summer, you are either overdue or will be due soon for new shoes.  Again, talk with family today about this need.

Run.  Increase mileage over the next three weeks. By now varsity should have already worked up to 35 miles per week if not more; JV, at least 20.  If you are behind, commit to 6 days a week for the next 3 weeks.  Plan out your week’s runs; increase each week.

Time your pace —  If you do not have a stopwatch, get one and use it.  Search campmor.com or other sites for good deals.  Monitor your “normal” pace.  Refer to the chart below:  if your normal pace is not in the range of your target 5k time, speed up (even for part of your daily run).

5k goal Long (+/- :30) Regular (+/- :20) Steady State
17:00 7:40 7:20 6:50
17:30 7:45 7:30 6:50
18:00 7:50 7:40 7:00
18:30 8:00 7:50 7:10
19:00 8:10 8:00 7:20
19:30 8:30 8:20 7:30
20:00 8:40 8:30 7:40
20:30 8:50 8:40 7:50
21:00 9:00 8:50 8:05
21:30 9:20 9:10 8:20
22:00 9:30 9:20 8:30
22:30 9:40 9:30 8:40

 

Prepare your summer mileage log — On the first day of practice I will ask for this completed form so that I can make responsible choices about the mileage and intensity of your workouts.  Veteran runners who fail to complete the form will have extra elements to their workout

Add to your schedule

Thursday, July 27 — required parent/athlete meeting (6:00pm KVHS gym).

 

Sund Monday Tuesday Wednesday Thursday Friday Saturday
30 31 @ FOD 1 @ HS 2 @ Marsh 3 @ MS 4 @ HS 5
Practice Practice Practice Practice Practice
7:30-9:30 AM 7:30 to 9:30 AM 7:30 to 9:30 AM 7:30 to 9:30 AM 7:30 to 9:30 AM
Picture day
6 7 @ FOD 8 @ HS 9 Dunes Trip 10 @ MS 11 @ HS 12 MEET
Practice “Kougar Kickoff” 7:30 to 5:00 Practice Practice RotaryRamble
7:30- 9:30 AM Practice 2:30-3:30PM 7:30 to 9:30 AM 7:30 to 9:30 AM 8:00am DES