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***Weather Update***  Tuesday's Parents Meeting (7pm, 6/30) will be moved indoors to the high school library in the case of inclement weather


*** Summer Cross Country Conditioning! ***
-Our voluntary summer conditioning (grades 5-12) will kick off Tuesday, June 30th 7pm-8:15pm at the high school bleachers with a parent's meeting and a conditioning session.  Check out the Summer 2015 page to see the full summer conditioning & practice schedule.  
-Handouts from the June 30th parent's meeting are available on the Handouts / Documents page.
-Athlete paperwork is available at this website www.canalwinchesterschools.org/SAForms.aspx  (click on link for High School packet or Middle School packet.)
Athlete paperwork must be printed from the above website and submitted to a coach or the athletic office by the first day of mandatory practice August 3rd.  
-New to cross country?  Visit our Intro to Cross Country page for a brief introduction to the sport!



06/08/15  Summer Training Plans
Want to have a successful cross country season?  Summer training is the most important ingredient to your success.  Use the following summer training plan to map out a goal for your summer mileage: 2015 Summer Training Plan  
This plan is divided into five training groups: Group #5 is our lowest mileage group (intended for beginners) while Group #1 is the highest mileage group (intended for runners who have already hit several 40+ mile weeks in previous training).  
How fast should you be running?  Check out this chart for an idea of how fast to go on your easy, medium, and fast days based on your CURRENT 5k race time:
Not sure which training group is the best fit for you?  Contact Coach Kline at jkline55@gmail.com for training advice.



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