FAQ
What ages participate in the program?
We are open to ages 7 and up, youth and adults. We currently have ages 7-30, plus parents/mentors. Most are ages 7-23.
Does my child/do I need to be a good athlete to join?
No. We are open to everyone regardless of athletic ability. Everyone participates at their ability level. Workouts at practice may be tailored to individuals.
What is the fee?
Program fees are listed on the Programs Page. Financial assistance is available for program fees and race fees. Please let AJ know if you need assistance.
Can we try it before committing?
Yes. When registering, select the Trial option. You may attend 2 practices in the first three weeks to try it out. After 2 practices you may withdraw or pay the fee to continue the season.
Does my child need to come to every practice?
No. BUT...If you are looking to develop: 1) general aerobic fitness; 2) run fitness; or 3) comfort in participating with the group, we encourage and greatly stress the importance of being as consistent as possible and coming out as often as possible because you will benefit the most from it. Please keep in mind that while running is a very simple activity, it is actually very hard to do and painful if you are not in shape. It doesn't take much to develop the fitness, but you have to do it regularly, more than once a week for teens and older. The most improvement and success with our participants has come from those who attend 2-3 times a week regularly.
To harp on it...Over and over we see people who come out once a week or every few weeks and really struggle out there because they, 1) haven't developed the fitness and stamina needed to be able to enjoy running, 2) get frustrated because they never get a chance to realize achievement of a goal or improvement, 3) don't develop the routine to gain the familiarity of the environment. For fitness, children age 7-10 can benefit from once a week. Others should consider 2-3 times a week, or have a plan to run on non-practice days, or do some other true cardio exercise.
We ask that if you know in advance that you will not be attending a practice that you let the head coach know. It's helpful for assigning volunteers and planning the workout.
How long are practices and what do you do at a practice?
Practices are 60-90 minutes. Depending on your child's needs, they may stay for the entire practice or for a shorter amount of time as works for them. Total distance is typically 1-3 miles depending on athlete. Practices are on track or trail. Winter indoor season will include more focus on strength and skills, and shorter distance running.
TYPICAL SCHEDULE OF ACTIVITIES...
Warm up walk/jog when you arrive
Dynamic Warm Up Drills (as a group)
Run Workout (break into smaller groups based on age/ability, everyone completes the workout to their own ability, they may be individualized as needed)
1. Run Segment 1 - Aerobic endurance/stamina (easy to moderate effort) - 1/2 mile to 2.5 miles depending on individual.
2. Run Segment 2 - Varying combos of the following (moderate to very hard effort): Shorter intervals (200-400m), sprints (50-100m), hills, shuttle relays (50-100m), low hurdle sprints/relays (30-100m), grass runs
Exercises and activities to improve strength and mobility, and skills. (as a group)
Stretching (as a group)
Do I need to be there while my child is practicing?
This is dependent on your child's needs. Please discuss with the head coach at your first practice or prior to the season start.
Do I need to run with my child?
No, however, if we are short on volunteers and you are able to participate, it would be helpful. You can pair up with someone else if you prefer your child not run with you (recommended). If your child tends to bolt or become aggressive you may be asked to stay with them or provide support for them.
Will someone be with my child?
We have parents and volunteers to run with those who need support. This may be 1:1 or in a small group. Please notify the head coach at your first practice or prior to the start of the season of any needs your child has and if they need constant supervision. If your child tends to bolt or become aggressive you may be asked to stay with them or provide support for them.
Can everyone participate in races?
Everyone may participate in road races and team meets. There are minimum requirements for participating in track and field and cross country. (Eg.: You must be able to complete 1 mile in under 14 minutes to participate in cross country.) Coaches will decide when an athlete is ready to participate in events with minimum requirements.
How long does the program go?
We have regular practices in winter, spring, and fall, and camp opportunities during the summer. You can join us all year or for individual seasons. There is further opportunity for committed teens/young adults. Please talk with Coach AJ if interested. Please visit our Calendars page for the schedule.
We also offer supplemental development programs throughout the year, aimed at enhancing sport performance, or improving fundamentals.
How do I sign my child up?
Sign up online (here), or come out to a practice to try it out first and meet the team and coaches. You will need to complete the Athlete Registration/Waiver form and Medical form, available on the registration page.