WELCOME TO THE HENDERSONIVLLE COMMANDOS XC WEBSITE!
|
2019 Schedule (click here to print)
Sat. Aug 10 Beech Jamboree, Sanders Ferry Park 8am Sat. Aug 24 Macon Co High Invite, Macon Co High 8am Tue. Aug 31 Voyles Classic, Hermitage Estate 8am Tue. Sept 03 MSCCA Midweek Meet, Macon Co High 4pm Tue. Sept 17 MSCCA Midweek Meet, Sanders Ferry Park 4pm Tue. Sept 24 MSCCA Midweek Meet, Macon Co. High 4pm Tue. Oct 01 Sumner Co. Champs Sanders Ferry Park 4pm Sat. Oct 12 MSCCA Championship Buckner Park, Dickson TBD Thu. Oct 24 TSSAA Region 5 Large Champs, Sanders Ferry Park Sat. Nov 02 TSSAA State Meet Steeplechase (PWP) TBD |
FALL BREAK WORKOUT SCHEDULE
Thursday (10/) - Easy Pace, Distance of 5.5 miles Friday (10/) - Tempo Run (80% race pace) or Fartlek (2 min easy, 30 sec race pace) for 30 mins Saturday (10/) - Easy Pace, Distance of 5.5 miles Sunday (10/) - REST Monday (10/) - Speed Workout of 6x800 meters at above race pace with 2 min break b/w each 800. Finish with a 800m cool down. *If you're unable to get to a the track, run a 3.5 mile at race pace. Tuesday (10/) - Easy Pace, Distance of 4.5 miles Wednesday (10/) - Easy Pace, Distance of 4.5 miles (try to get some hills in this run) Thursday (10/) - Easy Pace, Distance of 4 miles Friday (10/) - Pre Race Day workout. Complete the series of Dynamic stretches (see video below), Run 1.5 miles @ Tempo Pace, Stretch good, Run 0.5 miles Easy, Finish with 10x50 yard strides barefoot. Saturday (10/) - RACE DAY IN DICKSON; Sunday (10/) - REST Monday (10/) - Back to School and resume regular after school practices |
