Reading Cross Country Off-Season Training Program 2022 Season
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Reading Cross Country
Off-Season
Training Program
2022 Season
JV Beginner Summer Training Program
PEAK
DATE MONTH # WORKOUT (per week) PACING MILEAGE
PER WEEK
Very leisurely pace (a pacee where would have a conversation with
3-4 Days per week: 3 miles 3-4
another person while running). Do not overexert yourself! You have
June 1. days per week, running every 9-12
plenty of time to get in shape. Just relax and put in easy miles, try to
other day. 1 on:1 Off
get on trials or grass as much as possible.
4 days per week: 2 on/1 off, 2 on/2 Days 1, 2 = 3 miles, 4 miles
off (two consecutive days of Days 4, 5 = 3 miles, 4 miles
July 2. 14.
running, then an off day/two more Very leisurely pace (conversational). Do not overexert yourself! You
days of running, then two off days) have plenty of time to get in shape. try to get on trials or grass as
much as possible.
Days 1, 2 = 3 miles, 4 miles
Days 4, 5 = 4 miles, 5 miles
Very leisurely pace (conversational). Do not overexert yourself! You
August 3. 4 days per week: 2on/1 off,2 on/2 ofhave plenty of time to get in shape. During week three, begin running 16.
Day 1 at a tempo pace (a pace between race pace and easy pace
during the middle miles of your 3 and 4 mile runs. Work up to the
point where your long slow distance day at an easy pace is at 5 miles
before the start of the season.
Runners who are just beginning training after having not run previously, returning from injury, or are interested in running cross country in the fall for the
first time and want to be prepared for the season so they can begin training without interruption and stay injury free when the season starts at the end of
August.
*NOTE: Every run should begin with a 1/2 mile to 1 mile warm up (easy pace) and end with a 1/2 mile to 1 mile cool down, plus stretching.
Core workouts should be worked in 2 days a week.
1
JV Experienced Summer Training Program
PEAK
DATE MONTH # WORKOUT (per week) PACING MILEAGE PER
WEEK
Days 1, 2 = 3 miles, 4 miles.
Days 4, 5 = 4 miles, 5 miles.
4 days: 2 on/1 off, 2 on/2 off (two
Very leisurely pace (conversational). Do not
consecutive days of running, then
June 1. overexert yourself! You have plenty of time to get in 16.
an off day/two more days of
shape. During week three, begin running Day 1 at a
running, then two off days)
tempo pace (a pace between race pace and easy
pace)
Days 1, 2 = 3 miles, 4 miles.
Days 4, 5 = 4 miles, 5 miles.
Day 5 = 3 miles.
Very leisurely pace (conversational). Do not
overexert yourself! You have plenty of time to get in
July 2. 5 days: 2 on/1 off, 2 on/1 off, 1 on shape. During week three, begin running Day 1 at a 19.
tempo pace (a pace between race pace and easy
pace). If you are feeling healthy, you can mix in
tempo runs earlier and also incorporate some hill
runs. These should be done in the middle stages of
your run.
Day 1 = 4 miles (easy/marathon pace)
Day 2 = 3 miles (tempo pace - pace in between
easy pace and race pace)
August 3. 5 days Day 3 = 5-7 miles (long run), easy pace 18-22
Day 4 = 3 miles (hills), easy pace
Day 5 = 3-5 miles (easy / marathon pace)
Runners who are just beginning training after a long layoff from either the previous fall or winter season, returning from injury, or are
interested in potentially running varsity for the first time in the fall after running JV last season and want to be as prepared and ready to start
the season as possible.
*NOTE: Every run should begin with a 1/2 mile to 1 mile warm up and end with a 1/2 mile to 1 mile cool down, plus stretching.
Core workouts should be worked in 2 -3 days a week.
2Varsity Beginner Summer Training Program
PEAK
MONTH MILEAGE
DATE # WORKOUT (per week) PACING PER WEEK
Day 1 = 4 miles (1 X mile @ E pace, 3 X mile
4 days per week: 2 on/1 off, 2 on/2 off (two @ T pace)
consecutive days of running, then an off day/two Day 2 = 6 miles @ M pace (CORE)
more days of running, then two off days). Try to Day 3 = Off
June 1. 20-26
vary your terrain and altitude as often as possible: Day 4 = 4 miles @ M pace
hills, grass, trails, etc. Add two miles to the workout Day 5 = 6 miles @ E pace (CORE)
every week until July. Day 6 = Off
Day 7 = Off / or easy junk 3 miles (CORE)
Easy, slow miles, the main goal for the month is to start back into it slow after you have had some time-off. The focus should be on getting
comfortable with your stride again and to start rebuilding your base endurance. You should run 4 days a week designating three days as
an off day for the week. You should also designate one day a week for long, slower distance, the goal being to reach you top mileage for
that week (6 miles this month). It is important to stretch before and after each run and do CORE 10 minute workouts as well 3 days a
week.
Day 1 = 4 miles (1 X mile @ E pace, 3 X mile
5 days: 2 on/1 off, 2 on/1 off, 1 on. Add two miles to @ T pace)
the workout every week August. Run a 5k @ race Day 2 = 6 miles @ M pace (CORE)
pace for fun in July if possible, if not just do a timed Day 3 = Off
run. You can do the Wednesday night fun runs at Day 4 = 5 miles @ M pace (Hills) (CORE)
July 2. the Wakefield Lake, or sign up for a local race the Day 5 = 6 miles (1 X mile @ E pace, 2 X mile 29-32
Friends of Reading Recreation Race at Memorial @ M Pace, 2 X mile @ T pace, 1 X Mile @ R
Park the third Thursday in July. This will help pace)
acclimate you to 5k running and establish a base Day 6 = Off
for training.
Day 7 = 8 miles @ E pace (long run) (CORE)
The main goal for July is to steadily increase your mileage each week, slowly building and developing your base. Increasing your workouts
to five days a week and a gradual increase of your weekly mileage total no more then 2-3 miles per week. Developing a before and after
stretching routine is also essential to staying loose and injury free as well as incorporating CORE work 2-3 days a week for 10 minutes a
day. When you run your miles a Tempo (T) pace do this in the middle stages of your run and stay consistent as possible.
Day 1 = 4 miles (1 X mile @ E pace, 2 X mile
@ T pace, 1 X mile E pace)
Day 2 = 7 miles @ M pace (CORE)
6 days: 6 on/1 off. The training week begins on
Day 3 = 5 miles (1 X mile @ E pace,1 X mile
Sunday and ends on Friday. Run an additional 5k
@ 1 mile M pace, 2 X 1 mile @ 3 mile race
@ race pace in early August. You can again for the
pace w/full recovery which means 1 X mile @
August 3. Wakefield Lake Race on Wednesday nights or fine 35
E pace, you can walk to recover before the 1
a fun trail or local 5K in the area. This will help to
Day 4 = 8-9 miles @ E pace (long run) (CORE)
acclimatize you to 5k running and establish a base
Day 5 = 6 miles @ M pace or E pace ( w/hills) (CORE
for training.
Day 6 =5 miles: 1 mile E pace, 4 X 1200 w/400
m recovery, Cool down E Pace
Day 7 = Off
The goal for August is to continue to gradually increase your mileage, as you continue to build your base. Your should start to workout 6
days a week assuming everything has been going well with your training and you are injury free. You should start to do some intervals 2-3
times a week, as well as some hills. There should be enough endurance and strength in your legs to start incorporating hills in your
distance runs. You should not be running hill repeats at this point, but rather run distance with hills, staying strong and steady on each hill.
I would recommend running the streets located behind the high school, as well as the Hill on Hill Side Terrace located in front of the High
School. A good idea would be to coordinate your run so you run up and down these streets throwing 4-5 hills into the middle portion of
your run. This will help develop leg strength and make you a much stronger distance runner.
Runners who began running in May or the Spring season or ran throughout the year and expect to be running Varsity in the Fall.
*NOTE: Every run should begin with a 1/2 mile to 1 mile warm up and end with a 1/2 mile to 1 mile cool down, plus
stretching. Core workouts should be worked in at least 3 days a week.
3Varsity Experienced Summer Training Program
PEAK
DATE MONTH # WORKOUT (per week) PACING MILEAGE PER
WEEK
Day 1 = 4 miles (1 X mile @ E pace, 3 X mile @
5 days: 2 on/1 off, 2 on/1 off, 1 on.
T pace)
Add two miles to the workout every
Day 2 = 6 miles @ M pace
week until July. Run a 5k @ race
Day 3 = Off
pace in early July. You can do this
with friends at the Res, or sign up Day 4 = 5 miles @ M pace ( Distance w/Hills)
June 1. 29-32
for a local race (a lot more fun and
you get a tshirt to boot!). This will Day 5 = 6 miles (1 X mile @ E pace, 2 X mile @
help to acclimatize you to 5k M Pace, 2 X mile @ T pace, 1 X Mile @ E pace)
running and establish a base for Day 6 = Off
training.
Day 7 = 8 miles @ E pace (long run)
Easy, slow miles, the main goal for the month is to start back into it slow after you have had some time-off. The focus should be
on getting comfortable with your stride again and to start rebuilding your base endurance. You should run 5 days a week
designating two days as an off day for the week. You should also designate one day a week for long, slower distance, the goal
being to reach you top mileage for that week. It is important to stretch before and after each run, and continue to do a Dynamic
warm-up routine and CORE.
Day 1 = 4 miles (1 X mile @ E pace, 2 X mile @
T pace, 1 X mile @ E Pace)
6 days: 6 on/1 off. The training Day 2 = 7 miles @ M pace
week begins on Sunday and ends 5 miles (1 X mile @ E pace, 1 X mile @ M
on Friday. Run an additional 5k @ pace, 1 X mile @ T pace w/full active walking
race pace in early July. You can do recovery, 1 Mile @ 3-Mile Pace w/full recovery)
this with friends at the Res, or sign 1 X Mile @ E pace to cool down, feel free to
July 2. walk to recover fully after the 1 mile @ 3 Mile 35
up for a local race (a lot more fun
and you get a tshirt to boot!). This race pace.
will help to acclimatize you to 5k Day 4 = 8-10 miles @ E pace (long run)
running and establish a base for
training. Day 5 = 6 miles @ M pace or E pace (w/hills)
Day 6 = 3 miles E or M Pace
Day 7 = Off
The main goal for July is to steadily increase your mileage each week, slowly building and developing your base. Increasing your
workouts to five days a week and a gradual increase of your weekly mileage total. Developing a before and after stretching
routine is also essential to staying loose and injury free. You will start doing some distance runs with hills when you are ready to
do so, as well as running some miles at tempo pace in the middle stages of your run. One day a week you will do a progessive
distance run and incorporate 1 mile @ 3 mile race pace.
Day 1 = 5 miles (1 X mile @ E pace, 3 X mile @
6 days: 6 on/1 off. The training T pace, 1 X mile @ E Pace (Core)
week begins on Sunday and ends Day 2 = 7 miles @ M pace (Core)
on Friday. Run an additional 5k @
Day 3 = 6 miles (1 X mile @ E pace, 2 X mile @
race pace in early August. You can
M pace w/full active recovery, 1 X mile @ T
again for the Wakefield Lake Race
August 3. pace w/full active recovery, 1 Mile @ 3-Mile 35-40
on Wednesday nights or fine a fun
Race Pace w/ easy recovery)
trail or local 5K in the area. This will
Day 4 = 10 miles @ E pace (long run)
help to acclimatize you to 5k
running and establish a base for Day 5 = 6 miles @ M pace or E pace (hills/surges
training. Day 6 = 4-6 miles easy,conversarional (core)
Day 7 = Off
The goal for August is to continue to gradually increase your mileage, as you continue to build your base. Your should start to
workout 6 days a week assuming everything has beei going well with your training and you are injury free. You should start to do
some intervals 2-3 times a week, as well as some hills. There should be enough endurance and strength in your legs to start
incorporating hills in your distance runs. You should not be running hill repeats at this point, but rather run distance with hills,
staying strong and steady on each hill. I would recommend running the streets located behind the high school, as well as the Hill
on Hill Side Terrace located in front of the High School. A good idea would be to coordinate your run so you run up and down
these streets throwing 4-5 hills into the middle portion of your run. This will help develop leg strength and make you a much
stronger distance runner.
Runners who ran throughout the majority of the year and expect to be running Varsity in the Fall and who are returning varsity
runners from the 2021 season.
*NOTE: Every run should begin with a 1/2 mile to 1 mile warm up and end with a 1/2 mile to 1 mile cool down, plus stretching.
Core workouts should be worked in at least 3 days a week.
4Important Summer Training Tips
Important Summer Training Tips
Stretching-I can’t emphasize enough how important stretching is in the off-season. I know how easy it is to neglect
your stretching in the summer months. Stretching after each run is even more important then stretching before.
You need to devote 15 minutes each day to stretching in order to prevent tightness and injuries from occurring.
Dynamic Drills-Dynamic Warm-up Routine and Drills are essential, especially before each workout. Work these
quick and easy Dynamic warm-up routine in your weekly workouts to increase mobility, agility, strenght and prevent
injury.
Core Work-Strengthening your CORE is essential to becoming a stronger distance runner. Learn to devote time at
least 10 -15 minutes a day, three days a week to strengthening your core. This includes doing planks, push-ups,
squats, ab work, jumping drills, etc. Follow the CORE work described here and you will become a better distance
runner.
Routine-It is important to develop a running routine to track your progress. I would encourage you to get into the
habit of running at the same time each day. This will help keep your legs fresh.
Running Log-It is very important to keep a running log to track your weekly mileage. The only way to see where
you are at is to see where you have been. This will also help motivate you to reach your weekly mileage points as
you write down your mileage each day. A few personal notes of how you felt along each run to look back at will also
be very helpful. I am considering collecting the running logs as well, so I expect you to keep one.
Diet/Nutrition– It is important to maintain a balanced diet and to eat and drank healthy while training in the off
season. Concentrate on getting in the habit of drinking the proper fluids water/Gatorade each day to keep your
body hydrated. It is also important to eat three balanced meals a day. This will give you the energy you need to
train each day to improve and will help prevent you from feeling flat or tired as attempt to increase your mileage
and get stronger.
Cross Training-Do no be afraid to cross train once or twice a week if you are feeling flat or tired. Riding a bike or
participating in outdoor anaerobic activities like soccer or ultimate Frisbee can also be helpful, but keep in mind it
does not work as an equal substitute to your weekly mileage.
Pack it Up-I encourage you to get together at least a few times a week if it is safe to do so (practice social
distancing guidelines at all times) to do your longer runs together in groups. It is important you learn how to run in a
pack. Running in groups at a conversational pace can be very beneficial.
Enhance Mental Toughness- Find ways to enhance and improve on your mental toughness, rising above your
feelings and controlling your environment better then it controls you. Develop dicipline and toughness by staying on
a routine or schedule even when the weather is less than perfect or if you are feeling tired. This will improve your
mental toughness and allow you to become a better dicipline distance runner, one that knows how to compete
under any conditions and circumstances.
Have Fun and Enjoy It.
It is very important that you enjoy and have fun with your summer running, and do not feel as if you are forcing
yourself out onto the roads each week. You should look forward to your daily runs and develop a routine that is the
only way you can track your improvement from week to week. Remember the most Important thing is that you put
in the miles and develop in adequate base before the start of the season. Set small goals for yourself each week
and enjoy your runs each day. The weekly surges and interval runs are just meant to keep things interesting and
test your aerobic threshold.
5Training Pacing Chart
Easy / Conversational Pace (E)
effort = 75% 2 minutes slower than 3 mile race pace
“very comfortable”, conversational pace
Builds endurance
doesn’t demand high-intensity stress to achieve
contributes to the overall building of resistance to injury
Marathon Pace (M)
effort = 85-90% 1-1:20 minutes slower than 3 mile race pace
a pace that you could maintain for 45 minutes to over an hour; faster than E pace, but still comfortable
avoid being tempted to run at a tempo pace; save your speed for other workouts
Threshold/Tempo Pace (T)
Effort = 90-95% 25-30 seconds slower than 3 mile race pace
“comfortably hard”, this pace is a little faster than marathon pace but still slower race pace
purpose: to stress lactate-clearance capability, not to overstress that capability
goal is to avoid overtraining and yields more satisfying workouts and better consistency
improves endurance, a chance to benefit from a relatively low muscle-stress workout
Race Pace (Race)
effort = 100% 0 seconds slower/faster than 3 mile race pace
fastest sustained pace for 3+ miles
Interval Pace (I)
effort = 105% 10 seconds faster than 3 mile race pace
fast, “slightly uncomfortable” pacing
recovery is equal to or less than the individual workout time
use active recovery (easy running/jogging)
Repetition Pace (R)
effort = 110% 25 seconds faster than 3 mile race pace
relatively short distances with enough recovery time to allow each subsequent run to be consistent
part of the recovery should consist of easy running, walking, or stretching
most similar to racing conditions - race pace or faster; 6 seconds per 400m faster than current I pace
600, 800 meters are typical distances, but 200 and 400 are not unusual
6CORE Off-Season Training Workout
Reading High School X-C Summer Strength and Core
10-Minute Workout
Drill Time
10 X Burpees 1 Minute
35 X Crunches 1 Minute
60 Second Plank 1 Minute
15 X Regular Push-Ups 30 Seconds
50 X Mountain Climbers 1 Minute
60 Second Plank 1 Minute
60 Second Break
50 Cherry Pickers (Sitting Position 1 Minute
15 X Regular Push-Ups 30 Seconds
10 X Squats 30 Seconds
30 X Leg Raises 1 Minute
1 Minute Plank 1 Minute
10 X Squat Jumps 30 Seconds
7CORE Off-Season Training Drills- Abs and Arms
Reading High School X-C Summer Strength and Core
7 Minute Drills
7 Minute Abs 7 Minute Arms
Start Start
30 Bicycles 50 Overhead arm claps
30 Leg Raises 10 Small Circles, Front
50 Crunches 10 Small circles, Back
30 Cherry pickers 50 Overhead arm claps
15 Full sit ups 50 Cherry pickers
20 Back extensions (Superman) 50 Raise the roof
50 Crunches 50 Front arm claps
30 Cherry pickers 10 Big circles, front
50 Flutters 10 Big circles, back
30 Crunches 50 Front arm claps
20 Back extensions (Superman) 50 Curls
30 Leg raises 50 Front arm lifts
Finish Finish
8Dynamic Stretching Routine
Reading Cross Country
Dynamic Stretching Drills
1 Toe Walk
2 Heel Walk
3 High Knee Walk
4 Alternating Toe Touches
5 Alternating Butt Kicks / Single Leg Left / Right
6 Cross Over Low / Low Carioca
7 Cross Over High Alternating / High Carioca
8 Light Bounding
9 A Skip
10 B Skip
11 Alternating Walking Lunge
12 Straight Leg Run
13 Skip for Height
14 Straight Leg Lateral Swing / Bent Knee Forward Swing
15 Heel Raises
https://www.youtube.com/watch?v=nA9bmJDLgCE
https://www.trainingpeaks.com/blog/the-dynamic-run-warm-up-part-2-dynamic-stretching/
95 Steps to Improving your Mental Toughness
1. Wake-up Early & Get out of Bed!
Don’t hit the snooze. Don’t tell yourself ten more minutes. That is called giving into
your feelings. If you give in to your feelings, you’ll never be special at anything. You
can acknowledge your feelings but then you rise above it and get up early.
2. Make Your Bed As a Habit!
Make your bed as a habit because it is the last thing you feel like doing in the
morning. So practice doing it with precision. This will start your day off with a win
and setting your mind to be someone who is organized, disciplined and precise. Set
3. Get to Work!
If you’re doing things later on the in day, getting to work may be something as
simple as 30 push-ups. Just do something you don’t feel like doing. Your body is
feeling tired, you’re not really awake but do something that gets your body moving.
4. Study First!
When your school day gets done, study first. This build mental toughness because
you won’t feel like it. If you want to build mental toughness on the cross country
course you must do things that are difficult until it becomes easy. Everything is hard
until it becomes easy but once you learn to develop it as a habit, you learn to rise
5. Eat Something you Don’t Like Regularly!
I never liked tomatoes. Then I realized, I’m not going to let tomatoes get the better
of me. I’m not going to have mental toughness up until the point of tomatoes so I’m
going to find a way to like tomatoes. I would sneak it onto pizza or something and
then along the way, my taste buds changed and I started to like tomatoes. I didn’t do
it because I liked it. I did it because I didn’t like it and I was developing mental
toughness. I was training myself to be unstoppable.
102022 Cross Country Pre-Season Practice Schedule
Date Time Location
Monday, 8/22 7:00 AM to 8:30 AM RMHS Track
Tuesday, 8/23 7:00 AM to 8:30 AM Town Forest
Wednesday, 8/24 7:00 AM to 8:30 AM Town Forest
Thursday, 8/25 7:00 AM to 8:30 AM RMHS Track
Friday, 8/26 7:00 AM to 8:30 AM RMHS Track
Monday, 8/29 3:30 PM to 5:30 PM RMHS Track
Tuesday, 8/30 3:30 PM to 5:30 PM RMHS Track
Parent Team Meeting: Thursday, 9/1 -7:00 p.m. Google Meet Link: https://meet.google.com/egb-rfzs-pfc
Reading Cross Country Parent Information Meeting
Thursday, September 1st · 7:00 p.m.– 8:00pm
Google Meet joining info
Video call link: https://meet.google.com/egb-rfzs-pfc
Or dial: (US) +1 786-540-5563 PIN: 727 983 934#
More phone numbers: https://tel.meet/egb-rfzs-pfc?pin=1716712332841
112022 Reading Cross-Country Meet Schedule
Date Opponent Location Time
Wednesday, August 31st North Reading @ Reading Town Forest, Reading, MA 3:45 p.m.
Saturday, September 10th Clipper Relays Maudslay State Park, Newburyport 9:15 a.m.
Tuesday, September 20th Wilmington @ Reading Reading Town Forest, Course Map Here 3:45 p.m.
Tuesday, September 27th Reading @ Winchester Horn Pond Winchester, Course Map Here 3:45 p.m.
Thursday, October 6th Woburn @ Reading Reading Town Forest, Course Map Here 3:45 p.m.
Wednesday, October 12th Reading @ Belmont Belmont High School, Course Map Here 3:45 p.m.
Friday, October 14th Twilight Meet Cape Cod Fair Grounds, Falmouth, MA 4:00 p.m.
Tuesday, October 18th Reading @ Lexington Lexington HS Lincoln Park, Course Map 3:45 p.m.
Tuesday, October 25th Arlington @ Reading Reading Town Forest, Course Map Here 3:45 p.m.
Monday, October 31st Middlesex League Meet @ (Woburn Country Club) 2:00 p.m.
Saturday, November 5th Coaches Invite Wrentham Development Center TBD
Saturday, November 12th State Meet Wrentham Development Center TBD
Saturday, November 19th All State Meet TBD TBD
12https://tj-longacre.squarespace.com/nepxc https://tj-longacre.squarespace.com/xcregistration
13Reading Cross Country Team Guidelines 2022
• Respect coaches, captains, teammates, competitors, and the sport at all times.
• Come to practice on time and prepared each day ready to work hard and listen to your coaches and
captains.
• Do not talk when the coaches, captains or other teammates are talking in team meetings.
• Communicate to coaches of any schedule conflicts well in advance when possible.
• Foul language, and horseplay will not be tolerated under any circumstance especially in the locker
rooms; this behavior will quickly result in an immediate ejection from a practice or meet.
• Demonstrate good sportsmanship and professional behavior at meets and practices.
• Use of a musical devices, as well as cell phones is not allowed during practice time. Musical
devices may be allowed on bus rides to away meets but at no other time.
• Athletes must follow the exact daily workout described by the coaches, deciding to do a
different route or run the opposite direction without checking with a coach is not allowed.
• You must notify the coaches in advance when you cannot make a practice. If there are special
circumstances when you are unable to make a practice/meet you must provide the coaches with a
note from a teacher, doctor or guardian excusing your absence.
• Vacations are not allowed during the course of the season, if you have a planned family vacation
that interferes with practices and competitions you must notify coaches immediately and they will
not be excused under any circumstance.
• Failure to comply with the two above rules results in the inability to compete in the next
competitive scheduled meet.
• If unexcused absences, poor attitude, tardiness, foul language and horseplay become a habit
further disciplinary action will result.
• Each team member must participate in at least 3 league meets and 6 competitive meets throughout
the course of the season to be eligible for their Varsity or Junior Varsity Letter.
• Each team member must attend at least 80 percent of team practices to be eligible for a varsity or
junior varsity letter. Attendance will be taken and kept track of each day throughout the season.
• Each Team member must participate in a minimum of 6 official team practices before they
are eligible to participate in a competitive meet.
• Athletes that also participate in the Band, Drama or other RMHS club or activity that may
conflict with practice times must provide the coaches with a schedule of practice and events
as well as attend a separate team meeting, which will take part during the first week of
official practice.
• On Meet days each athlete is required to be at the Town Forest, prepared and in uniform no later
then 3:40 p.m.
• Each team member must take part in the proper safety procedure on training runs at practice each
day. (Which will be discussed during the first week of practice)
• No one is allowed to leave practice without checking in with a Coach or Captain first.
• Each athlete is expected and responsible for wearing the proper running attire each day at practice.
• Each athlete must commit to participating on the Reading Cross Country Team for the duration of
the 2021 fall season. Participating in other running clubs or teams with supplemental
workouts and coaches during the season will not be tolerated under any circumstance.
• Each athlete must turn in the permission slip demonstrating proof of a valid physical, concussion
completion certificates, and pay the user fee by the required deadlines. Failure to do this on time
will result in the inability to participate in practice or meets until it is resolved.
• This form must be signed by the athlete, shown to parents, and turned into coaches by the end of
the first week of practice.
• If there are any questions or concerns please a member of the coaching staff.
• We fully expect each team member to fully commit to the team guidelines; these team guidelines
will be taken very seriously; failure to comply with any of the above rules will not be tolerated and
appropriate disciplinary action will be taken for any infractions.
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