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Meal Information

Cross Country

Running Schedule

Kootenai Jr/Sr High Cross-Country

Hello everyone, I am excited to start our regular season! Following is a schedule of workouts for the next couple weeks. Please make sure you come with a good pair of shoes, some water, and a watch if possible. Thanks!

Coach Rauch 208-582-6168

arauch@sd274.com

 

Date

Time

Location

Workout Details

Friday August 11

7:00 pm

O’Gara Rd (starting at Harrison Elementary)

Easy run, 15 minutes, drills/stretching

Monday August 14

7:00 pm

O’Gara Rd (starting at Harrison Elementary)

Easy run, 15 minutes, intro to drills/stretching

Tuesday August 15

7:00 pm

Bell Canyon Road (starting at Harrison Flats side)

Easy run, 15 minutes, drills/stretching

Wednesday August 16

7:00 pm

Gem Road

Easy run, 15-20 minutes, drills/stretching

Thursday August 17

7:00 pm

Flats Loop (starting at Harrison Elementary)

Tempo Run 15 minutes, drills/stretching

Friday August 18

7:00 pm

Hells Gulch Road

Interval-4x2 minutes, 1 minute rest, warm up/cool down, drills/stretching

Saturday August 19

 

 

Easy run on own, 15-20 minutes

Sunday August 20

 

 

Rest

 

 

Note: Workouts can be modified based on ability

Kootenai Jr/Sr High Cross-Country

 

Date

Time

Location

Workout Details

Monday August 21

7:00 pm

Harrison Trail Head

Tempo Run 20 minutes, drills/stretching, intro to 8 minute abs

Tuesday August 22

7:00 pm

High School Track

Speed drills-ladder; 100, 200, 400, 800

warm up/cool down

drills/stretching

Wednesday August 23

7:00 pm

Goosehaven Road (starting at the Mission Point side)

Long Run 20-25 minutes drills/stretching, 8 minute abs

Thursday August 24

7:00 pm

O’Gara Road starting at Harrison Elementary

Hill workout, 4-6x

warm up/cool down

drills/stretching

Friday August 25

7:00 pm

Harrison Trail Head

Easy Run- 15-20 minutes drills/stretching

8 minute abs

Saturday August 26

TBA

Mirror Lake Golf Course, Naples, Idaho

Bonners Ferry Invite

Sunday August 27

 

 

Active Rest on own, i.e. bike, swim, hike, etc. This is for recovery, so don’t feel like you have to go hard!

 

 

Note: Workouts can be modified based on ability

 

 

 

Date

Time

Location

Workout Details

Monday August 28

7:00 pm

Hells Gulch Road

Fartlek-Trinket Run 5-8x

warm up/cool down, drills/stretching, 8 minute abs

Tuesday August 29

7:00 pm

Round Lake Road

Long Run 20-30 minutes

drill/stretching

Wednesday August 30

7:00 pm

O’Gara Road (starting at Harrison Elementary)

Interval- 1 min on, 1 min rest, 6-8x

warm up/cool down

drills/stretching

8 minute abs

Thursday August 31

7:00 pm

Harrison Trail Head

Easy Run 15-20 minutes drills/stretching

Friday September 1

7:00 pm

Harrison Elementary

Aerobic Day 1 minute each, 3 reps

  • Jump/Jog
  • Push ups
  • Jumping jacks
  • Sit ups
  • Squats
  • Ski jumps

warm up/cool down

stretching

 

Saturday September 2

 

 

Active Rest on own, i.e. swim, bike, hike, etc. This is for recovery, so don’t feel like you have to go hard!

Sunday September 3

 

 

Rest

 

 

 

 

 

Kootenai Jr/Sr High Cross-Country Schedule

Date

Time

Location

Workout Details

Monday September 4

7:00 pm

High School Track

Speed Drills-Chain run 3x800 5 minutes rest. Goal: “Burst of Speed!”

warm up/cool down

drills/stretching

8 minute abs

Tuesday September 5

3:15 pm

Meet in the High School Gym-we will run O’Gara Rd

Long Run 20-30 minutes

drill/stretching

 

Note: I will give a new schedule for the next couple weeks at our first practice after school, Tuesday September 5.

2017 Cross Country Schedule

Kootenai

2017 Cross Country Calendar


Warriors

 

Date

Meet Name

Location

Time

Depart

Return

8/26/2017

Bonners Ferry Invite

Naples Course

Naples, ID

9:00 AM

   

9/9/2017

Timberlake Farragut Invitational

Farragut State Park, Scott Field

Athol, ID

9:00 AM

   

9/16/2017

Coeur d'Alene Invitational

Hayden Canyon

Hayden Lake, ID

     

9/21/2017

Kamiah Invitational

TBD

Kamiah, ID

     

9/26/2017

Ivan Benson Invite

Priest River

Priest River, ID

     

9/30/2017

William Johnson Sandpoint Invitational

Travers Park

Sandpoint, ID

     

10/7/2017

Inland Empire Challenge

Lewiston Orchards (LCSC XC Course)

Lewiston, ID

10:00 AM

   

10/19/2017

District I-II 4A/5A Championships

Farragut State Park, Scott Field

Athol, ID

     

10/28/2017

Idaho State High School XC Meet

Eagle Island State Park

Boise, ID