High School Harrier

Covering high school distance running.

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Fantastic Fifteen Boys Rankings (December 4th)

We’re done! Another year of rankings in the books at HSH and another great season of cross country performances from around the country. Here are the final rankings for 2021!

Congratulations to Newbury Park Boys and Saratoga Springs Girls for earning the title of High Shcool Harrier National Champions!

Rank-Team-Region-Notes

1. Newbury Park-CA- 28 point finish at RunningLane for first

2. Cheyenne Mountain-SW- Runner up at RL

3. Jesuit-NW- Third at RL

4. Union Catholic-NE- Fourth at RL

5. Grapevine-S- 5th at RL

6. Farmington-SW- 6th at RL

7. Great Oak-CA- 7th at RL

8. Niwot-SW- 8th at RL

9. Valor Christian-SW- 9th at RL

10. Mountain Vista-SW- 10th at RL

11. Loyola-CA- 11th at RL

12. Sandburg-MW- Won NXR MW over formerly ranked Brebeuf Jesuit

13. Corning-NY- Won State with 30 points over FM. Top 2 didn’t run in loss to Corning at NXR.

14. Severna Park-SE- 17th at RL

15. Millard West-H- 24th at RL

Fantastic Fifteen Girls Rankings (December 4th)

Rank-Team-Region-Notes

1. Saratoga-NY- Perfect scored the NXR NY meet

2. Niwot-SW- Won RunningLane

3. Buchanan-CA- Runner up at RL

4. Arapahoe-SW- 3rd at RL

5. Fayetteville-Manlius-NY- Runner up to Saratoga at Feds, did not run NXR

6. York-MW- 4th at RL

7. Cherry Creek-SW- 5th at RL

8. Flower Mound-S- 6th at RL

9. Oak Ridge-CA- 7th at RL

10. Newbury Park-CA- 8th at RL 

11. American Fork-SW- 9th at RL

12. Lincoln-NW- 10th at RL

13. Edina- H- Won NXR Heartland 

14. Weddington-SE- 13th at RL

15. Colts Neck-NE- 25th at RL

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Fantastic Fifteen Girls Rankings (November 27th)

With the light action this weekend, the rankings are out a day early!

The season is down to the final week. Next Saturday will be the final team meets with the California NXR race and the Runninglane championship. 

With Saratoga not racing at RL, it will take an amazing race from one of the teams competing there to dethrone them. 

There really isn’t a whole lot of movement this week except Summit falls out of the rankings after losing to Boise at Pacific Northwest Showcase.

The NXR NY and NE races, aside from Saratoga, was very weak. California championships did provide some good results and those teams should make an impact next week.

Rank-Team-Region-Notes

1. Saratoga-NY- Perfect scored the NXR NY meet, although only 5 teams competed. It will be hard to dethrone Saratoga.

2. Niwot-SW- Should be running RL

3. Arapahoe-SW- Should be running RL

4. Cherry Creek-SW- Should be running RL

5. Fayetteville-Manlius-NY- Runner up to Saratoga at Feds, did not run NXR

6. Jesuit-NW- Defeated Summit at Pacific Northwest Showcase. Should be running RL

7. Mira Costa-CA-Won CIF D2 Meet

8. Buchanan-CA- Won CIF D1 Meet. Should be running RL

9. Newbury Park-CA- Runner-up at CIF D1 meet. Should be running RL

10. Boise-NW- Defeated formerly ranked Summit at Pacific Northwest Showcase

11. Flower Mound-S- Should be running RL

12. York-MW- Won NXR MW. Should be running RL

13. Edina- H- Won NXR  Heartland 

14. Cuthbertson-SE- Should be running RL

15. Colts Neck-NE- Should be running RL

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Fantastic Fifteen Boys Rankings (November 21st)

The penultimate rankings have arrived. In two weeks time the final team meet of the season, Runninglane, will have finished and 2022 conjecture can start. NXR races are over halfway done as well as most other consequential team races outside of the CA state meet.

Rank-Team-Region-Notes

1. Newbury Park-CA- Perfect scored CIF SS. You read that right.

2. Cheyenne Mountain-SW- Defeated Farmington by 28 points at NXR SW

3. Farmington-SW- Runner up at NXR SW

4. Jesuit-NW- Won Pacific Regional Showcase by over 50 points

5. Niwot-SW- 13th at NXR SW but without 2 of their top 3

6. American Fork- SW- 3rd at NXR SW

7. Great Oak-CA- Second at CIF SS

8. Grapevine-S- Won NXR S

9. Jesuit-S- Won LA state meet with just 22 points. No seniors and two freshmen.

10. Franklin-NW- Runner up at Pacific Regional Showcase

11. Union Catholic-NE- Won NJ MOC 

12. Corning-NY- Won State with 30 points over FM

13. Sandburg-MW- Won NXR MW over formerly ranked Brebeuf Jesuit

14. Wayzata-H- Won NXR H over formerly ranked Millard West

15. Mt. Tabor-SE- 9 point victory over Weddington at State

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Fantastic Fifteen Girls Rankings (November 14th)

State meet season is wrapping up and teams are placing around where we expected them to, so not much movement and no new teams enter the rankings this week.

The one NXR event to finish so far, Northwest, didn’t have the top teams in the girls rankings so it didn’t affect the rankings. It’s yet to be seen what other top programs will do, whether it be NXR or Runninglane or neither.

Rank-Team-Region-Notes

1. Saratoga-NY- Beat FM at state 26-46

2. Niwot-SW- Won state

3. Arapahoe-SW- Won state

4. Cherry Creek-SW- Runner up to Arapahoe at state

5. Summit-NW- Defeated Jesuit by 3 points at State

6. Jesuit-NW-Runner-up at state

7. Fayetteville-Manlius-NY- Runner up to Saratoga at state

8. Mira Costa-CA-Won their league meet

9. Buchanan-CA- Won their conference meet

10. Newbury Park-CA- Won their conference and Southern Section prelims

11. Flower Mound-S- Won state by over 60 points

12. York-MW- Won state by almost 90 points

13. Edina- H- Won state by 25 points

14. Cuthbertson-SE- Won state by almost 50 points

15. Colts Neck-NE- Won Group championship by 30 points

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Louisiana State Meet Preview

Here we are. The final week of cross country in the state of Louisiana and we have some great races in the large school classes for Tuesday. In the final season before going to Divisions (spoiler alert, the same top squads will be favorites in D1 and D2 next year) there are a few teams who hope to be the last Class champion in LHSAA history. We’ll do a quick breakdown of what to expect from the team standpoint.

First, a note on the course. The most recent route looks to be quite a bit faster than routes run in previous years. Not on the level of a Highland, but compared to prior years where the state meet would add a significant amount to the runners performance, we may see some decent times if the course can stay dry. That’s a big if as there is some light rain expected later in the week and the course is famous for holding water. Will it be enough to slop the course?

4A Girls

On paper this isn’t much of a race as Vandebilt Catholic has consistently been a top composite team in the state this year. With three projected top 5 runners and a good mid-pack, they should take the crown easily. The competition for second is a great one though. Tuerlings, St. Michael and St. Scholastica have all put together solid seasons and are at least receiving votes in the composite rankings if not being outright ranked. Their fifth runners should all be close to each other so what the other four can accomplish should set apart the teams. Being on staff with one of these programs, I won’t give a full projection and will just enjoy the ride!

4A Boys

The 4A competition is top heavy, which is an understatement. To put it in another way, only one 4A boys team outside of the 3 we will mention here would be ranked ahead of the top girls team in the state, and not even by a whole lot. Yes 4A boys, do better. Those top 3 programs, though, are running great this year and are somewhat inseparable based just on time. Belle Chasse, St. Michael and Teurlings Catholic have been ripping it up and all their team best averages fall between 16:13-23. While it’s hard to judge based on that, we can look at the historical records and see who gets it done on meet day. Belle Chasse has won 4 of the last 5 state titles and Tuerlings was the team to take them down that once. We’ll use that to guide the projections:

1. Belle Chasse

2. Teurlings Catholic

3. St. Michael

5A Girls

Much like the 4A girls, St. Joseph’s is going to run away with this. The All-State team could conceivably include the entire top 7 runners for SJA. St. Joseph’s will hopefully compete at a postseason race so we can see how they stack up to the regional and national best. The race for second will be great between Ruston and Dominican. Head to head Dominican beat Ruston in Mississippi by 12 points in mid-October which isn’t enough to rest their laurels on so expect this to be tight.

1. St. Joseph’s

2. Dominican

3. Ruston

5A Boys

This could be one of the best 5A fields ever assembled. Course times in LA can be suspect, especially with the refining of courses to be faster than they were in the past decades, but this is the first time where three 5A schools will be fielding a squad with all 5 scorers having run sub 16. It may take sub 15 to win at state individually (which yes, has happened before) and we may see several guys kicking on the track with a chance to claim that title.

From a team standpoint, there’s Jesuit and then there’s the field. Jesuit did only beat Catholic by 15 points earlier this year at Highland, but after perfect scoring district against a team that will finish top 5 at state, they’ve shown they are ready for the peak. Ruston is up there too. They did lose to Catholic at the SJA meet by almost 30, but had an outstanding finish to the season scoring just 18 points at their regional meet.

1. Jesuit

2. Catholic

3. Ruston

See you all at the races!

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Fantastic Fifteen Boys Rankings (Novemeber 7th)

State meets are here! Post season in swing and NXR regions begin next weekend, although who actually chooses to race is still up for grabs. Last year with no NXN we saw a lot of talent spread itself out over Runninglane, USATF, AAU, Footlocker and no racing at all. This year NXR is just for regional bragging rights as it doesn’t lead to an NXN bid and Footlocker is taking 8 less athletes this year which could push some top runners to pursue other races.

Runninglane is the big x-factor moving forward. If they can pull off the event they are planning with the depth they are planning, they will have staying power, especially over the national meets you have to qualify for. But at the end of the day, Nike money is Nike money and if NXN wants to come back it’ll be hard to keep teams away from that event.

Rank-Team-Region-Notes

1. Newbury Park-CA- Perfect scored their league meet

2. Cheyenne Mountain-SW- Won their state championship over Niwot 26-63

3. Farmington-SW- Won their state meet 49-68 over American Fork

4. Niwot-SW- Runner up at state

5. Jesuit-NW- Won state 66-83 over Central Catholic

6. Mt. Vista- SW- Came back to defeat Valor Christian by 2 points at state

7. Valor Christian-SW- Second to Mt. Vista after defeating them at regionals

8. Great Oak-CA- Won league finals

9. Central Catholic-NW- Defeated Lincoln for runner-up at state

10. Millard West-H- Waiting to see how they perform in the postseason

11. Grapevine-S- Won state with the fastest average of all classes

12. Brebeuf Jesuit-MW- Won the Indiana state meet over formerly ranked Columbus North

13. Corning-NY- Perfect scored their sectional race

14. North Allegheny-NE- Dusted Lasalle College by 62 points at state

15. Mt. Tabor-SE- 9 point victory over Weddington at State

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Fantastic Fifteen Girls Rankings (October 31st)

We check back in with the girls for the second ranking of the season, this time after some state meets are under their belt. 

Only a few teams jumped in and out of the rankings, mainly at the back. Only big upsets moving forward will come from state meets and NXR races, but it is yet to be seen who will opt to run a race that doesn’t forward you to a national championship. The first 3 regionals will have taken place by two Sundays from now: Northwest, Heartland and Midwest. On the horizon is the Runninglane meet which will attempt to gain steam this year and challenge NXN in the future should it come back.

Rank-Team-Region-Notes

1. Saratoga-NY- Perfect scored their conference meet and averaged mid 17s for 5k

2. Niwot-SW- Crushed their state meet with 20 points, showing their case for #1

3. Arapahoe-SW- Took down Cherry Creek for the state 5A title

4. Cherry Creek-SW- Colorado girls are doing something right, 3 in the top 4 national spots

5. Summit-NW- Won their conference with 17 points

6. Mira Costa-CA- Won Mt. SAC Invite

7. Jesuit-NW-Scored 18 points at their league meet

8. Buchanan-CA- Won John Seaman invite with a 17:07 3 mile average

9. Fayetteville-Manlius-NY- Won their conference with 25 points. Even when they aren’t favored to win a title like state or nationals, they always seem to run over what is expected of them

10. Newbury Park-CA- Hasn’t raced much lately but that could also mean they are ready for a big jump

11. Flower Mound-S- Cruises through their region with a 46-83 win over Southlake

12. York-MW- Won their sectional with just 22 points

13. Edina- H- Takes out formerly ranked Minnetonka win a won over them at sectionals

14. Cuthbertson-SE- Able to take out Weddington at the regional meet

15. Colts Neck-NE- Won their conference

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Fantastic Fifteen Initial Boys Rankings (October 24th) With our second edition of the rankings we don’t see a lot of movement as teams are gearing up to race their state meets. 

Jesuit makes the biggest jump though, moving up to 5th. A strong placing at Hole in the Wall is now keeping them firmly in the top 5.

This week’s just miss is Sandburg but they can certainly pop into the top 15 with a strong finish to the season.

Rank-Team-Region-Notes

1. Newbury Park-CA- Won Clovis Invite in national record fashion

2. Cheyenne Mountain-SW- Won their regional meet

3. Farmington-SW- Won their regional meet

4. Niwot-SW- Perfect scored the League meet

5. Jesuit-NW- Won Hole in the Wall on Oct 9th

6. Valor Christian-SW- Scored 24 points at their region meet over Mt. Vista

7. Millard West-H- West actually lost their state meet by 3 points, but their top 3 runners ran way behind according to the results. Unsure what the situation is, perhaps they ran off course.

8. Great Oak-CA- Second  team won their league meet

9. Lincoln-NW- Defeated Central Catholic on a 6th runner at Lewis and Clark Invite

10. Central Catholic-NW- 2nd at Lewis and Clark Invite

11. Grapevine-S- Won their district meet with 24 points

12. Lasalle-NE- Won Manhattan Invite

13. Columbus North-MW- Scored 45 points at semi-state

14. Corning-NY- Perfect scored conference meet

15. Mt. Tabor-SE- Won conference meet with 16 points

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Girls Fantastic Fifteen (October 17th)

In the first girls rankings of the season we some old blue bloods and a few new names. Differentiating the top teams outside of Saratoga was difficult as many have battled and some have swamped victories or closed the gap. The Southwest looks nearly as strong as the boys side and the Northwest is looking great as well. Narrowly missing getting ranked was Portland Jesuit. 

State meet season will be well under way next time we check in with the girls rankings, but a bigger question from a national standpoint is where do teams race? Will teams opt to face local competition at their NXR (some teams may not be able to travel), head to Runninglane and attempt to win a national level meet, or will teams elect to not race after state at all and hope that 2022 will resemble years past in terms of travel allowance and meet selection? 

In previous years HSH didn’t put out a final rankings due to the fact that very few top programs would sit out or be forced to sit out of NXN, but this year we’ll have one for both boys and girls as not every team will make the trek down to Alabama in December. 

Rank-Team-Region-Notes

1. Saratoga-NY- Won the Burnt Hills Invite with 15 points

2. Niwot-SW- Defeated Arapahoe by 33 points earlier this season at Desert Twilight

3. Cherry Creek-SW- Won Pat Amato Invite over Arapahoe 39-59

4. Summit- NW- 13 points behind Cherry Creek at Portland Invite

5. Mira Costa-CA-One point behind Summit at Portland Invite

6. Arapahoe-SW- 20 points behind Cherry Creek at Pat Amat

7. Jesuit-NW- 4 points behind Summit at Ash Invite but was over a month ago

8. Buchanan-CA- Defeated Newbury Park by 7 points at Clovis Invite

9. Newbury Park-CA- Second to Buchanan at Clovis

10. Fayetteville Manlius-NY- Perennial powerhouse, 18 points at Chittenago Invite

11. Flower Mound-S- Won Nike South by over 50 points

12. York-MW- Has rolled through their season without challenge

13. Minnetonka-H- Closet meet so far was a 23 points win over Wayzata

14. Bethlehem Central-NE- Won Eastern States at Manhattan

15. Weddington-SE- Won Great American Invite

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Fantastic Fifteen Initial Boys Rankings (October 10th)

Welcome back to another year of High School Harrier rankings! Apologies for it being so long since an update, but between changes due to covid, new job, a hurricane and a new addition to the family it’s been quite a year. While it may be challenging to get interviews and articles posted this fall, we definitely want to discuss rankings and the post season again!

As discussed in a previous post the ranking format is changing this fall. It will no longer completely align with the NXN format because A) NXN isn’t happening once again and who knows if it will return anytime soon with it’s national format and B) the criteria for At-Large bids seemed to change each year so attempting to pick which teams the judges would pick was a fool’s errand. 

That being said, the new rankings which feature 15 teams will still have at least one team from each NXR region to make sure there is representation across the US. RunningLane is attempting to fill the void the not having NXN has created, although it is yet to be seen if they can produce even a quarter of the depth the Nike funded event could bring in. Other events like USATF, AAU and Hoka gain some ground as well.

Without further ado, let’s take a look at the first ranking of the year, the Boys Fantastic Fifteen!

The Southwest looks very strong so far this year with 5 teams in the top 9. As mentioned before every region gets at least one team in. California and the Northwest are the only other two regions who have multiple teams as of now. By the time we see the boys rankings again in a couple weeks, state meet season will be underway and we’ll have a good idea of who peaked the best in 2021.

Rank-Team-Region-Notes

1. Newbury Park-CA- Obviously NP is going to be first. A team that is doing it’s best to rewrite the history books each meet is going to be remembered as one of, if not the best, of all time

2. Cheyenne Mountain-SW- Won Border Wars over Farmington and American Fork

3. Farmington-SW- Runner-up to Cheyenne Mountain at Border Wars

4. Central Catholic-NW- Won Chili Pepper over Grapevine

5. Grapevine-S- Defeated by Central Catholic at Chili Pepper

6. Niwot-SW- Won Desert XC in Late September

7. Valor Christian-SW- Defeated Millard West at Rim Rock

8. Millard West-H- Second to Valor Christian at Rim Rock

9. American Fork-SW- Third at Border Wars

10. Great Oak-CA- Runner-up to Newbury Park at Clovis

11. Jesuit-NW- Has run very sparingly

12. Lasalle-NE- Won Manhattan Invite

13. Corning-NY- Second to Lasalle at Manhattan

14. Mt. Tabor-SE- Won Great American over Severna Park 

15. Columbus North-MW- Narrowly won Nike XC Town Twilight

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Eric Hill presents two graphs correlating 5k fitness and the amount of improvement the athlete can expect to see over the course of one year of training.

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Covid, 2021 and Changes

No need to reiterate how crazy this past year has been and the changes to our daily lives that have happened to deal with the virus. The sport of cross country saw large variance from association to association as some states opted to not have a state championship, some states moved the state meet to the winter or spring, and some states did their best to keep the original state meet date with a somewhat shortened season. Much had to do with local and state level restrictions which made teams just one or two school districts over have a much different experience than the next for their cross country campaign.

We saw the NXN and Footlocker meets get cancelled, making it difficult to judge the quality of competition around the country, especially with most major invitationals also being cancelled or adjusted for local competition only. We did, though, see an uptick in the level of competition at the AAU and USATF Junior Olympics and the introduction of the Running Lane XC Championships and XC Town USA Meet of Champions which may or may not continue to run in the future. If so, the quality of competition for meets like NXN may take a slight hit, especially if there are still travel concerns in the winter of 2021.

With the national landscape as disorganized as it is, and states like CA and NY seeing very limited competition, it seems like trying to write a 2020-21 final Terrific 22 is a fool's errand. Rankings would be largely biased towards the previous cross country season and current track results which would skew towards more track oriented teams. Therefore rankings for this school year will not be released.

There will be rankings returning in the fall though. The rankings will slightly change from the previous format for two reasons. First, if teams continue to pursue more regional racing, or the continued travel/spectator restrictions cancel or modify NXN, having a ranking system that follows the NXN format makes less sense than it did in previous years. Second, the at-large bids given by the NXN officials seemed partly random and partly biased towards whomever they wanted to see compete in Portland. If the officials picking the at-large teams can’t stick to a similar plan of thinking each year, there’s no point in trying to logically predict the bids.

So starting in the fall the new ranking system will be a hybrid that involves part of the old NXN system but with a little more freedom. There will be at least one team from all 9 regions ranked, but then 6 teams that will fill the at-large spots with no restrictions on which regions they come from. NXN only allows 4 teams from any one region to attend nationals, even if the 5th best team in that region is a top 22 national caliber team. This new system will at least let regions be ranked deeper should they deserve it. The final rankings will happen this December regardless of if any states continue to race in the winter and spring. 

This fall we will also return to coaching interviews. Expect to see those return once the season begins.  Thanks to those coaches who supported Relay Nationals. We didn’t get the turnout necessary to crown a champion but perhaps we can return to that in the future.

Lastly, as the cross country summer training plans are slowly being put into motion, if you are an athlete who does not have a coach to work with or you are coach who would like help putting his team training together, please email [email protected] to discuss training program options.

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400/800 XC Training Week 24-26 (October 12th-31st)

The last three weeks of training will be put here together as not every runner will make the next round of the state tournament. Good luck the rest of the way and good luck to all the long sprinters on a great track season coming up after XC!

Week 24

Monday- 30-35 minutes easy, 6x100 meter (or 20 second) strides

Tuesday- 10-15 minutes easy, 6x150 at maximum effort with full recovery

Wednesday- 20-25 minutes easy, 6x100 meter (or 20 second) strides

Thursday- 10-15 minutes easy, 7x3 minutes up-tempo with 1 minute standing recovery

Friday- 10-15 minutes easy, 6x100 meter (or 20 second) strides

Saturday- Qualifying Meet 

Sunday- Off

Week 25

Monday- 30 minutes easy, 6x100 meter (or 20 second) strides

Tuesday- 10-15 minutes easy, 4x400 @ 800 meter effort with full recovery

Wednesday- 20-25 minutes easy, 6x100 meter (or 20 second) strides

Thursday- 10-15 minutes easy, 5x4 minutes up-tempo with 2 minute standing recovery

Friday- 10-15 minutes easy, 6x100 meter (or 20 second) strides

Saturday- Regional

Sunday- Off

Week 26

Monday- 25-30 minutes easy, 6x100 meter (or 20 second) strides

Tuesday- 10-15 minutes easy, 3x200 @ 400 meter effort, full recovery

Wednesday- 20-25 minutes easy, 4x100 meter (or 20 second) strides

Thursday- 10-15 minutes easy, 4x4 minutes up-tempo with 2 minute standing recovery

Friday- 10-15 minutes easy, 4x100 meter (or 20 second) strides

Saturday- State

Sunday- Off

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400/800 XC Training Week 23 (October 5th-11th)

Here we are, the state tournament! Many states won’t have a four round qualifying process so if that is your state, you won’t be racing this weekend.

Monday- 30-35 minutes easy, 6x100 meter (or 20 second) strides

Tuesday- 10-15 minutes easy, 2x600 @ 800 meter effort with full recovery

Wednesday- 20-25 minutes easy, 6x100 meter (or 20 second) strides

Thursday- 10-15 minutes easy, 6x4 minutes up-tempo with 1 minute standing recovery

Friday- 10-15 minutes easy, 6x100 meter (or 20 second) strides

Saturday- Qualifying Meet or 2 Mile Time Trial

Sunday- Off

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400/800 XC Training Week 22 (September 28th-October 4th)

This week features the final regular season meet before the state tournament starts, since some states have a 4 week tournament. We are at the homestretch as our state meet for this training program will happen on Halloween.

Monday- 30-35 minutes easy, 8x100 meter (or 20 second) strides

Tuesday- 10-15 minutes easy, 5x200 hard (95-99% effort) with full recovery

Wednesday- 20-25 minutes easy, 8x100 meter (or 20 second) strides

Thursday- 10-15 minutes easy, 12x2 minutes at up-tempo with 1 minute standing recovery between

Friday- 10-15 minutes easy, 8x100 meter (or 20 second) strides

Saturday- Final Invitational Meet

Sunday- Off

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400/800 XC Training Week 21 (September 21st-27th)

Monday- 30-35 minutes easy, 8x100 meter (or 20 second) strides

Tuesday- 10-15 minutes easy, 2x1k @ 1600 effort with 12 mintues recovery between

Wednesday- 20-25 minutes easy, 8x100 meter (or 20 second) strides

Thursday- 10-15 minutes easy, 2x12 mintues up-tempo with 4 minutes standing recovery

Friday- 10-15 minutes easy, 8x100 meter (or 20 second) strides

Saturday- Invitational Meet

Sunday- Off

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400/800 XC Training Week 20 (September 14th-20th)

At this point in the season the long sprinters should finally start to feel comfortable racing the longer distances and begin to hone in on optimal pacing. There will be about 3-4 weeks until the state championship tournament starts so plenty of time to determine if anyone in the long sprint group can help your xc squad at state.

Monday- 30-35 minutes easy, 8x100 meter (or 20 second) strides

Tuesday- 10-15 minutes easy, 3x500 @ 800 effort with full recovery

Wednesday- 20-25 minutes easy, 8x100 meter (or 20 second) strides

Thursday- 10-15 minutes easy, 6x4 minutes up-tempo with 1 minute standing recovery

Friday- 10-15 minutes easy, 8x100 meter (or 20 second) strides

Saturday- Invitational Meet

Sunday- Off