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