Everyone is expected to be at every practice, unless you are sick or are previously excused. If you have an injury, you should still report to practice Practice starts at 3:00 p.m. after school. Athletes should be dressed and ready to go. We begin with a team warm-up of 1 1/2 to 2 miles of easy running, team stretching and drills. Then the coach will explain the planned workout. We expect undivided attention, 100% effort and appropriate intensity for each workout as defined by the coach. Each workout is designed to accomplish specific goals of conditioning, so completing the workout is vital to improvement and growth. Just completing workouts is not always enough; do them well and be intense. We then finish with a team cool-down. Athletes are not excused until they have touched base with the coach. Some workouts will include lifting weights or traveling to other sites to run. Those days will be a little longer. Generally practice will last 2 to 2 1/2 hours.

Lifting weights is another aspect of training that should not be over looked. I believe the upper body should be the emphases, because the legs are receiving adequate amounts of stress from the running.

Work up to:
- 3 sets x 20 - 50 sit ups (everyday)
- 3 sets x 10 bench press
- 3 sets x 10 military press
- 3 sets x 10 arm rows
- 3 sets x 30 arm swings with hand weights (using a running motion)
- 3 sets x 10 curls
- 3 sets x 10 box step ups

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