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Chasing Excellence Cross Country Camp
Manhattan, Kansas
Manhattan, KansasMon 5th August 2024 - Fri 9th August 2024
1 race
Organiser's Description
Get yourself ready for the 2024 middle school cross country season by participating in the 2nd Annual Chasing Excellence Cross Country Camp!
This one-week commuter camp will include tips on team running, drafting, managing injuries, cross country running tactics, developing mental toughness, footwear, nutrition, hydration and pre-meet workouts. Participants will meet Monday through Friday, 6:30 a.m. to 8 a.m. Campers should be able to run 3 miles at an easy pace prior to participating in camp, which means you should be doing some summer running prior to the first day of camp so that you are able to participate. Supervision is not available for those unable to run.
Registration costs $25, which includes a camp t-shirt. We will provide small snacks and drinks each day of the camp.
Come join the fun! Fuel your fire and get a head start on the competition by participating in the 2nd Annual Chasing Excellence Cross Country Camp!
CAMP SCHEDULE (Locations are subject to change)
Monday, Aug. 5 - Anneberg Park picnic shelter (south side of park)
ยท ย ย ย Welcome and introductions
ยท ย ย ย Dynamic warmup
ยท ย ย ย Education: Team running and drafting
ยท ย ย ย 3 mile easy run (practice team running and drafting)
ยท ย ย ย Strides
ยท ย ย ย Strength work โ pushups, crunches, lunges
ยท ย ย ย Education: Managing soreness
ย
Tuesday, Aug. 6 - Anneberg Park picnic shelter (south side of park)
ยท ย ย ย Dynamic warmup
ยท ย ย ย 1 mile easy run
ยท ย ย ย Education: Cross Country running tactics
o ย Drafting
o ย โSandwichโ passing
o ย Using blind spots (especially turns)
ยท ย ย ย 2 mile easy run using cross country running tactics
ยท ย ย ย Strength work
ย
Wednesday, Aug. 7 - Anneberg Park picnic shelter (south side of park)
ยท ย ย ย Dynamic warmup
ยท ย ย ย 1 mile easy run (practicing cross country running tactics)
ยท ย ย ย Education: Using the energy systems (ATP โ 7 second start)
ยท ย ย ย Practicing 7 second starts
ยท ย ย ย Education: Uphill running and downhill running
ยท ย ย ย Practicing uphill/downhill running
ยท ย ย ย Strength work
ย
Thursday, Aug. 8 - Anneberg Park picnic shelter (south side of park)
ยท ย ย ย Education: Mental toughness; finding your rhythm; affirmations
ยท ย ย ย Dynamic warmup
ยท ย ย ย 4 mile run โ practice team running (drafting; changing leads)
ยท ย ย ย Strength work
ยท ย ย ย Education: Footwear โ training shoes; racing shoes; spikes
ย
Friday, Aug. 9 - Anneberg Park picnic shelter (south side of park)
ยท ย ย ย Pre-meet workout
o ย Dynamic warmup
o ย 1 mile easy
o ย 6 strides โ two easy, two medium, two hard
o ย 1 mile easy
ยท ย ย ย Education: Nutrition, hydration
ย
This one-week commuter camp will include tips on team running, drafting, managing injuries, cross country running tactics, developing mental toughness, footwear, nutrition, hydration and pre-meet workouts. Participants will meet Monday through Friday, 6:30 a.m. to 8 a.m. Campers should be able to run 3 miles at an easy pace prior to participating in camp, which means you should be doing some summer running prior to the first day of camp so that you are able to participate. Supervision is not available for those unable to run.
Registration costs $25, which includes a camp t-shirt. We will provide small snacks and drinks each day of the camp.
Come join the fun! Fuel your fire and get a head start on the competition by participating in the 2nd Annual Chasing Excellence Cross Country Camp!
CAMP SCHEDULE (Locations are subject to change)
Monday, Aug. 5 - Anneberg Park picnic shelter (south side of park)
ยท ย ย ย Welcome and introductions
ยท ย ย ย Dynamic warmup
ยท ย ย ย Education: Team running and drafting
ยท ย ย ย 3 mile easy run (practice team running and drafting)
ยท ย ย ย Strides
ยท ย ย ย Strength work โ pushups, crunches, lunges
ยท ย ย ย Education: Managing soreness
ย
Tuesday, Aug. 6 - Anneberg Park picnic shelter (south side of park)
ยท ย ย ย Dynamic warmup
ยท ย ย ย 1 mile easy run
ยท ย ย ย Education: Cross Country running tactics
o ย Drafting
o ย โSandwichโ passing
o ย Using blind spots (especially turns)
ยท ย ย ย 2 mile easy run using cross country running tactics
ยท ย ย ย Strength work
ย
Wednesday, Aug. 7 - Anneberg Park picnic shelter (south side of park)
ยท ย ย ย Dynamic warmup
ยท ย ย ย 1 mile easy run (practicing cross country running tactics)
ยท ย ย ย Education: Using the energy systems (ATP โ 7 second start)
ยท ย ย ย Practicing 7 second starts
ยท ย ย ย Education: Uphill running and downhill running
ยท ย ย ย Practicing uphill/downhill running
ยท ย ย ย Strength work
ย
Thursday, Aug. 8 - Anneberg Park picnic shelter (south side of park)
ยท ย ย ย Education: Mental toughness; finding your rhythm; affirmations
ยท ย ย ย Dynamic warmup
ยท ย ย ย 4 mile run โ practice team running (drafting; changing leads)
ยท ย ย ย Strength work
ยท ย ย ย Education: Footwear โ training shoes; racing shoes; spikes
ย
Friday, Aug. 9 - Anneberg Park picnic shelter (south side of park)
ยท ย ย ย Pre-meet workout
o ย Dynamic warmup
o ย 1 mile easy
o ย 6 strides โ two easy, two medium, two hard
o ย 1 mile easy
ยท ย ย ย Education: Nutrition, hydration
ย
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