REQUIRED PAPER WORK

Please go to the Registration page for information about required paperwork.

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CHECK-IN/CHECK-OUT

CHECK-IN: Between 1:00pm and 3:00pm on the first day of camp
CHECK-OUT: Between 10:00am and 11:00am on the last day of camp

PLEASE DO NOT BE LATE FOR CHECK-IN OR CHECK-OUT:
There will be a $10.00 late fee for late check-out with an additional $20.00 per hour after 12:00pm.

Dinner will be provided on the first day, breakfast on the last day.

FREE CLINIC FOR COACHES/PARENTS
STARTS AT 3:00PM ON THE FIRST DAY OF CAMP

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CAMP CONTACT INFORMATION

CAMP CANADENSIS: 8/16 - 8/21/10

Camp Canadensis
Attn: RunningWorks XC Camp
RR2 Box 2350, Lake Road
Canadensis, PA 18325
570-595-7461

EMERGENCY CONTACT PERSON:

Cricket Batz, RunningWorks Camp Director
609-471-0626 (weeks of camp, only)

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PREPARATION

SUGGESTED SUMMER TRAINING
IF NO PROGRAM IS GIVEN BY THE ATHLETE'S COACH

BE PREPARED: PLEASE COME WITH SOME TRAINING!
CAMP IS NOT WHERE YOU BEGIN YOUR CROSS COUNTRY TRAINING!

Ask your coach what your runs should be for the summer.
If you do not have a coach or a training plan, below is a suggested 8 week base training schedule:

NOTE: After your track season is finished, take two weeks off from running

Week #1: Run 4 days out of this week. Each run should be from 3 to 6 miles in distance, and at an easy pace.

Week #2: Run 5 days out of this week. Include one longer run of 5 to 8 miles.

Week #3: Run 6 days out of this week. Repeat pattern of Week #2, but include one day as a Tempo Run (faster than your Easy days). Also increase two of your Easy Run days by 1 mile.

Week #4: Repeat Week #3, but increase your Long Run Day by 2 miles!

Weeks #5, #6: Repeat Week #4, but increase your Long Run Day by 1 mile AND in addition to your Tempo Run, add a Hill Day. Hill Days include a 2 mile warm up jog and then either 2-4 miles working hills, or repeat a selected hill 8 to 10 times, followed by a 2 mile cool down.

Weeks #7, #8: Repeat pattern of Weeks #5,#6, but increase Long Run Day by 1 mile.