Hendersonville Cross Country
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2019 COMMANDO XC

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
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  • HOME
  • SUMMER WORKOUT
  • HOSPITALITY
  • ROSTER-BOYS
  • ROSTER-GIRLS
  • DIRECTIONS
  • CONTACT
  • RECORDS
  • RESULTS
  • LINKS/RESOURCES
  • FORMS