Tip Of The Day

Build a Foundation

Add some variety to your exercise routine. Run one day and strength train the next. This will not only hold your interest in the workouts longer, but it will give your body the time it needs for recovery. Additionally, you are covering more muscle groups throughout the body and keeping the workouts motivating and different.

To build up endurance for your 5K race include some interval training as part of your regimen. Use hill sessions and up-tempo to your runs to do this. Hold a steady running pace where you do not feel like you are just about to die, but that you can keep going.

Head to the track for shorter interval runs while learning to pace yourself. Learn to conserve your energy during the first part of the race and then to let go in the second half so you can make it to the finish line of you 5K race.

Questions or concerns?

Find more information at the Event Website

When and Where
Event Date:
Monday, August 17, 2020

Event Location:
Swan Lake, New York

Youth/Middle School Cross Country & Track Camp(Entering Grades 5-8 ONLY)

Our Youth Camp is an age appropriate week of training and sports instruction for athletes entering grades 6 thru 8. Our youth team is staffed by certified coaches and educators who are leaders in our sport. Our youth program offers a full array of cross country, endurance-based, sprint-based, and field event-based activities. All youth campers will be guided through a series of training programs designed to teach pre-high school level athletes the safest, smartest, and most beneficial way to train. All sessions are youth research-based and proven best practices for growing athletes. The program focuses on giving the campers an edge for performing in middles school, USATF, and AAU level competition. Annually, our Youth Camp attracts some of the best youth club teams in the nation. The curriculum includes developmentally appropriate aerobic and anaerobic training supplemented by core strength, and speed and agility technical work. Youth campers will be exposed to a full array of learn-by-doing workshops, including deep water, flexibility and range of motion, full body strength, plyometric and isometric, biomechanical perfection, and nutritional training. All training and instructional sessions are geared to improving the athletes understanding of best practices, which can be utilized throughout their athletic careers. Individualized training plans are tailored for each athletes’ specific biological and training age and development, always avoiding injury and overuse. The program is designed to give ensure that our youth campers become the leaders of their high school teams in the first years of secondary participation. Sessions are always designed to reinforce the directions and expectations of an athletes’ primary coach. Our staff stronger urges all athletes to share the knowledge gained with their coaches, before fully integrating into their plans. All coaches are welcome to visit the camp and participate/view activities.
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