FOR GIRLS 10-18
• 12-week Competitive Fall Cross Country Season
• 8-Week Winter Base Training
• 8-Week Spring Training for the Bolder Boulder 10k Road Race.

Emphasis is on Self-Improvement, Goal-Setting and Learning Tools for handling the physical and mental challenges of distance running in a fun and baanced training program structured for success through steady improvement.

NEXT UP:
7-week program to have fun and learn about how to prepare for our Favorite Hometown Race, the Bolder Boulder!

• Begins Monday, April 12th and runs Mondays until Bolder Boulder Day, May 31st.

• Meet at Fleet Feet Sports, 2624 Broadway, Boulder. Practice time: 4-5:15pm

• Cost: $105.00, includes T-shirt.

The first hour will be a running workout, the terrain varying each week between hills, grass, dirt, pavement and track. We end the running portion of practice at Functional Fitness Gym (two blocks from Fleet Feet), where we do “the little things” that bring a runner from good to great. Learn ways to loosen and lengthen muscles for increased flexibility, and to strengthen the core to give stability and power to the stride. Do strengthening exercises specifically to help distance runners avoid injury and gain speed and endurance. We will discuss nutrition for female runners at each practice and practice setting short and long-term goals. Each athlete will be given a binder for keeping track of and writing down goals and workouts.

COMPETITIVE OPPORTUNITIES: Indoor Track meet at CU Boulder TBA, Local Road Races TBA.