Cross Country
Coach: Amy Schmitt
coach.a.schmitt@gmail.com
Follow this link to the Fall 2020 Schedule
Remind App
Join the Remind Group for Cross Country!
Download the Remind App for free
Class Name: WHS CC
Class Code: @4492fc
Required Athletic Participation Forms
Individual June Workouts
Plan your mileage NOW! This will only help you once August 3rd is here. At that time to be able to participate in meets, you should be able to run 3 miles without stopping - no walking!
Boys a goal 5K under 25 minutes.
Girls a goal 5K under 30 minutes.
We will get you there by mid-August but you need to do some work on your own now. #patriotsstrong
All July Practices will be 8 - 9:30 am Tuesday and Thursday at WHS. M, W, F off-site TBD.
A calendar page will be published at the end of June.
You should plan your weekly mileage goal based on your previous experience with running. Decide which of the following best describes you and find the training plan that corresponds to your training history.
A – Three miles is a long way OR I ran CC/Track a few years ago
B – I’m in great shape and could run five miles easily
C – I’ve been running pretty seriously for about a year now (2nd year runner+)
D – I’ve been training seriously for a few years now (3rd and 4th-year runners)
Weekly Mileage Goals
Week #/Week of | 1 June 8 (on own) | 2 June 15 (on own) | 3 June 22 (on own) | 4 June 29 (on own) | 5 July 6 (w/ Coach) | 6 July 13 (w/ Coach) | 7 July 20 (w/ Coach) | 8 July 27 (w/ Coach) | 9 Aug 3 (on own) | 10 Aug 10 (on own) | 11 Aug 17 (on own) |
|---|---|---|---|---|---|---|---|---|---|---|---|
A Miles | 15 | 15 | 15 | 17 | 17 | 21 | 21 | 23 | 23 | 27 | 27 |
B Miles | 20 | 22 | 24 | 28 | 32 | 35 | 35 | 38 | 38 | 40 | 40 |
C Miles | 27 | 30 | 33 | 36 | 40 | 40 | 44 | 44 | 50 | 50 | 50 |
D Miles | 35 | 35 | 40 | 40 | 45 | 45 | 50 | 50 | 55 | 55 | 60 |
Practice Schedule with Locations
Cross Country Practice Schedule
bring water and mask
5:30-7pm Monday - Friday
8-9:30am Saturdays if no meet
Monday and Wednesday at WHS
Tuesday and Thursday at Harpers Ferry Middle/School House Ridge
Friday at Sam Micheal's Park
Saturday at Lock 38 on the C & O Canal
Take Rt. 9 to 480 toward Shepherdstown
Follow just across the bridge take first right onto Canal Rd.
Park in the overflow lot on the left
Families are welcome to stay and walk/bike as well.