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GIRL RUN GOALS
GIRL RUN GOALS
7:00 mile pace
2:30 800 meters race
12:30 2 mile race time
BOY RUN GOALS
BOY RUN GOALS
6:00 mile pace
2:15 800 meters race
11:30 2 mile race time
MEET ADDRESSES
MEET ADDRESSES
Columbus State Deleware Campus: 5100 Cornerstone Dr, Delaware, OH 43015
Armann's Reservoir Park: Click here
Pickerington North- 7800 Refugee Road
Westerville North- 950 County Line Road
Westerville Blendon- ** Run at Highlands Aquatic Center Pool (245 S. Spring Rd. Westerville OH 43081)
Westerville Walnut Springs: ** Run at Highlands Aquatic Center Pool (245 S. Spring Rd. Westerville OH 43081)
Westerville Heritage: 390 N Spring Road 43082
Westerville Genoa: 5948 South Old 3C Highway 43082
Watkins Memorial High School-8868 Watkins Road Pataskala, 43062
Gahanna East- 730 Clotts Rd, Gahanna, OH 43230
Thomas Worthington-300 W Dublin Granville Rd, Worthington, OH 43085
XC Running Terminology
XC Running Terminology
Long runs: A long run is the highest mileage run of any week in your training schedule.
Threshold runs: also known as tempo runs – are favoured by long distance runners (10km and over). They involve running at about your anaerobic threshold (also known as your lactate threshold). This is the maximum speed at which your body can work aerobically for long periods
Pace Intervals: Speed work (Intervals) is the third running training step, the icing on your training cake, to a faster race and better finish. Speed work will give you an extra gear to shift into during races or training duels.
Strides: Strides are about 100m accelerations where you start at a jog, build to about 95% of your max speed, and then gradually slow to a stop. One stride should take you about 20-30 seconds.
What Defines a Cross Country Course?
What Defines a Cross Country Course?
Cross country running can take place over grass, mud, dirt trails, rocky areas, water, hills, etc. – almost anywhere off-track or off-road. Although it can feel punishing at times, in the end, the physical results and the friendships far outweigh the pain involved.
2020 New Albany MS XC 2 mile Course..pdfPage updated
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