Cross Country

 Fall 2019 Cross Country

Dates

14 weeks

weeks of September 3 – December 14, 2019

No classes during Fall Break (the week of November 25-29, 2019)

Make up lessons on December 16, 2019

Click here to view/download the full WRM Cross Country Program Calendar for Fall 2019

Cost

$400 for the Fall 2019 semester

 

Location

TBA

 

Ages

Grades 7 – 8

 

Instructor

Coach Jackie Mitterer

 


Our Program

4 Week Couch to 5k Run/Walk Program* 

Week 1

Day 1: Run 3 minutes, walk 1 minute, repeat 5 times

Day 2: Rest or cross-train

Day 3: Run 3 minutes, walk 1 minute, repeat 5 times

Day 4: Rest

Day 5: Run 3 minutes, walk 1 minute, repeat 5 times

Day 6: Rest or cross-train • Day 7: Rest

Week 2 

Day 1: Run 4 minutes, walk 1 minute, repeat 5 times 

Day 2: Rest or cross-train 

Day 3: Run 4 minutes, walk 1 minute, repeat 5 times

Day 4: Rest • Day 5: Run 4 minutes, walk 1 minute, repeat 5 times 

Day 6: Rest or cross-train 

Day 7: Rest 

Week 3 

Day 1: Run 5 minutes, walk 1 minute, repeat 5 times 

Day 2: Rest or cross-train 

Day 3: Run 5 minutes, walk 1 minute, repeat 5 times 

Day 4: Rest 

Day 5: Run 5 minutes, walk 1 minute, repeat 5 times 

Day 6: Rest or cross-train • Day 7: Rest 

Week 4 

Day 1: Run 6 minutes, walk 1 minute, repeat 5 times 

Day 2: Rest or cross-train 

Day 3: Run 6 minutes, walk 1 minute, repeat 5 times 

Day 4: Rest 

Day 5: Run 6 minutes, walk 1 minute, repeat 5 times 

Day 6: Rest or cross-train 

Day 7: Rest 

Week 5 – Race Week 

Day 1: Run 6 minutes, walk 1 minute, repeat 3 times 

Day 2: Rest or cross-train 

Day 3: Race Day! Run 6 minutes, walk 1 minute, until you finish!

*This is a general guide for people that are healthy enough to run/walk up to a 5K. If you are not ready for the amount of running outlined here, add more walking in.

Acceptance into the classes will be on a “first come, first served” basis. In order to provide the best quality experience for all involved, the maximum number of students per class will be 6 players.

Late pick-ups will be charged $1 per minute.

Please contact Coach Jackie Mitterer at 214-324-5580 extension 519 or send an email to jackie@whiterockmontessori.org with any questions.

 


Fall 2019 Cross Country Registration Form