1. Young Men/Women High School Training Program BELEGENDARY Volume 11
Legend Cross Country 2018
Young Men/Women
High School Training Program
BELEGENDARY
Volume 11

2. Mission
To truly become number one, you must constantly strive to surpass yourself, not just the competition.
Our Cross Country team philosophy is based on life lessons and the Titan Core Values of Legend High School.
The lessons we practice as part of our team will be habits of mind that will stay with you the rest of your lives.

3. Until Your GOOD is BETTER
Cross Country Values
Good, Better, Best
Never Let it Rest
Until Your GOOD is BETTER
And Your BETTER is BEST!
Positive Intent
Integrity
Sportsmanship/Citizenship
Trust
Respect
Perseverance (Work Ethic)

4. Coaching Staff Roger Miller (Head Coach)
Megan Peterson (Co-Head Coach)
The philosophy at Legend HS is to run a co-ed program, combining team workout and activities with both the boys and girls runners. All runners are grouped by ability and varsity, jv, and freshman and sophomores all work together.
Cross Country races will be separated by team level and gender
Both coaches will work with all athletes regardless of gender or level

5. Training Philosophy
We train to benefit each student athlete to become a better person as well as an improved runner
Emphasis on TEAM
Develop athletes into competitive runners over their entire high school career.
FUN! Team activities, team dinners, summer camp and trips
Enjoy running.
Enjoy racing
Enjoy success!

6. Program Goals Enjoy running as a life long activity
Set and monitor individual goals over their 4 years at Legend
Prepare the student athlete for the college environment and help to promote running in college and beyond
Create a winning attitude towards league , state and national competition.
Help to develop relationships and connections for the future

7. Communication Our most important value
Encourage and provide opportunities for the student athlete to communicate with the coaches and with teammates.
We value open communication from parents!
Questions, concerns, comments on anything should first be directed to the coaches. Coaches will make time for discussions if needed outside of practice time. As always, us if anything comes up! Questions, reflections, or concerns. We want to work with you.

8. Communication Email is the best and fastest way to ask questions
Please assume that we are here to help each runner grow as a person and prepare them to get better as a runner. When you have a question about a race, a practice or any other situation, please keep it positive when you communicate with the coaches.
See our Athletic web page too!

9. Communication Email or Phone/Text Email list Legend Cross Country Web
Calendar
Schedule
Find us on FACEBOOK/Twitter
(Legendtrackcc)
REMIND (Text Alert for the runners):
and

10. Practices
Monday: Meeting to go over the week’s schedule and to recognize our outstanding efforts from the previous week
3:25 on most day, we meet at Tallman Park
Short warm-up run, followed by mins of a dynamic running routine. Some days will include additional routines for hips, back or core.
Weight training will be available as circuits as time permits. We encourage our strength class too.
Train in separate groups based on ability (beginner, intermediate, or advanced (4 groups)

11. Practices 3 cycles of training that are determined by experience
Typical week: Monday’s will be a tempo run at a given pace
Tuesday: An easy conversation pace distance run
Wednesday: Repetition or race simulation training
Thursday: Medium distance easy to moderate pace
Friday: Pre Race or Meet
We will sometimes run on Saturday’s. Practices will always be on our calendar. Most of our races on SAT

12. Practice Time Some athletes may be involved in weight training
Cross Country is a demanding sport that is carefully monitored by weekly mileage and intensity. It is important not to attempt additional training outside of the scheduled practices.
The coaches would be happy to sit down and go over workouts.
Shoes, water, nutrition, and sleep! (important!)

13. Nutrition Stay healthy Eat a balanced meal and keep calories up.
Protein
Multiple Vitamin
Girls: Ferritin levels and Iron (ask doctor)
Water
Homework and Sleep
Always Communicate

14. Meet Expectations
Many races are on Saturday. We try to limit the weekday meets if possible
Transportation: A shortage of bus drivers will sometimes change our plans. We will make every attempt to communicate any changes ASAP
Parents who attend the meet may take the kids home after the meet has concluded (when possible). Please check out
We encourage a team first attitude and want all runners to stay to support their teammates!!

15. Meet Day Races Most events will have 4 races as follows
Varsity will be our top 7 (sometimes 9 or 10)
All other runners will race together in the Boys Open or Girls Open. These are the JV races. We also have one Frosh Soph races with just 9th and 10th graders.

16. Shoes and Equipment
Our sport has very little outside expense compared to many others
Shoes are important! Runners Roost Lone Tree and RNK in Parker work with us on team discounts for the kids and families. Ask Coach for more info
The team will offer a spirit pack Support our swag with hats, polo, backpacks, ect
We will purchase every athlete a team shirt (part of the team fee)
Uniforms will be checked out the first week

17. 2018 Schedule
See the website Pre State Centaurus Lyons Rock Canyon Rim Rock/ Chatfield Sadalia DC Northglenn FS and Varsity League Regionals State

18. Shoe Nights
Our partnership with RNK and Runners Roost allows us to offer discounts throughout the year.
Thursday August 16th from 5pm -8pm at RNK in the Stroh Ranch Shopping Center. Discounts of 15-20% on a variety of shoes. Pizza will be served as it lasts
Friday – Saturday at Runners Roost in Lone Tree
NIKE shoes and flats available
Either store or other options are always available!!

19. Parent Expectations/Support
Become involved as a cross country booster! We need parent support with meet snacks/drinks, transportations (at times), and cheering support!
Please allow your son/daughter to grow as a student/athlete and make some decisions on their own. Sometimes additional pressure from parents can do more harm than good.
Whenever you have questions- Please communicate!!!

20. Coaching References
Dr. Jack Daniels- The Daniels Distance Formula. Developed the VDOT tables
Owen Anderson
Jay Johnson- coachjayjohnson
Joe Newton- York HS-successful high school coach
Joe Vigil- Adams State Legendary Coach

21. Coaching References/Influences
Chris Suppes (Ft. Collins HS)
Coach Jay Johnson (Boulder/coachjay.com)
Brad Jenny (Doane College)
Brian Jansen (Idaho State University)
Various college and high school research and training programs.
Colorado HS Coaches from our State Clinics
Cherry Creek, Arapahoe, Cherokee Trail, D’evelyn,
Ft. Collins, Rangeview, and many from out of state.

22. Training Cycles June – August 1st
Summer Base: Running drills, hills, easy to moderate distances. Build up weekly mileage and long runs.
August 1st – August 15th
August 15th – September 10th
Rep runs/Lactate tempo runs. Ex: Mile repeats, 400 pace runs, hills, 1.5 mile threshold runs. Easy running for beginners.

23. Training Cycles Sept 12- October 8th
short intervals at race pace and race simulations
Pack Runs, tempo threshold runs for running economy and endurance builiding
Oct 10th – Oct 31st Championship Season
Keep mileage moderate, intensity up
Keep it fast m and fast sessions
Rest

24. Fund Raising Pancake run 5k –
Online Fundraising TBA soon- 20 addresses : friends, family, neighbors, doctors, dentist, etc……anything helps!
Fundraising Goal $100 donations accepted August 25-Sept 17th or so
Entry Fees, transportation, uniforms, bags, team events, awards night, additional equipment/supplies.
Special Trip $ (Kansas or Arizona)

25. 5A Continental League Legend Castle View Chaparral Regis Ponderosa
Thunderridge
Highlands Ranch
Mountain Vista
Heritage
Rock Canyon
Douglas Co

26. Remember to check weekly
Website-> Legend> Fall Sports> Cross Country
list
Facebook/twitter
Coach
s Available on website