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Cruz, Phyllis

Raider Cross Country

Weekly Practice Schedule

Practice Schedule:

3:45pm (laces up on track) – 5:30pm

Minimum days 2:30 – 3:45pm


Manic Mondays – 3 lap warm up

                                   Plyometrics and static stretches

                                   Long run on Trail to first cattle fence ~ 4.22 miles

Circuit Day Tuesday- 3 lap warm up

                                         Plyometrics and static stretches

                                         Weight room for WOD

Fast times Wednesday- 3 lap warm up

                                             4 bleacher sprints

                                             Plyometrics and static stretches

                                            Speed work out (400’s, 100 yd dashes, In and Outs)

Coach’s Choice Thursday – 3 lap warm up

                                                     Plyometrics and static stretches

                                                    Choose:  Dunes, River Road or Trail 20 minutes out and 20 minutes back

Circuit Day Friday-     3 lap warm up

                                         Plyometrics and static stretches

                                         Weight room for WOD

Cross Country Calendar

Click here for Cross Country calendar

Cross Country Tryouts

All Tryouts will be at RCHS Stadium/Track

Monday 3:30pm-5:30PM
Wednesday 3:30-5:30PM
Friday 3:30-5:30PM

Any questions please email Head Coach Colson at pcolson@wusd.k12.ca.us

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