HURRICANE TRACK
Track Families - We're excited to open the new Hurricanes Track program for registration. All season information and a link to register are below. (Scroll to the bottom for workout information before 12/6!!)
Registration Link: https://go.teamsnap.com/forms/295412
Attn. Parents: We will be marking off the track on the Hwy 14 field on December 3rd. We would love any help you can provide in getting the track ready for our athletes.
HURRICANES TRACK SEASON INFORMATION
Leadership:
Casey Dombroski - Program Manager / Marna Costanzo - Head Coach
Important Dates:
12/6
- Registration Deadline
- Pre-Season Practices Begin
- Parent/Player Meeting at first practice
1/31 - Required practices begin (in order to compete)
4/30 - Season ends
Practices:
Team Practice: - Monday, Tuesday, Thursday - 3:15-4:45pm.
Occasional Saturday mornings - 9:30am
Wednesday and Friday - individual workouts
Locations:
Hurricanes’ practice football field (Off Hwy. 14 in Greer)
North Greenville University
Various Greenville County School Tracks
Cost:
- Registration - $195. Returning Cross Country runners receive $20 discount
6th graders half-price ($95)
- Uniform - $50, returning Cross Country runners can use the same uniform
Payment Plan Option
- At Registration pay $100
- 30 days later, pay 1/2 of the remainder (charged to your card)
- In another 30 days, pay 1/2 of the remainder (charged to your card)
If you are paying by installment, you must:
- Choose to pay "by card"
- Scroll down to the red toggle button to turn on installments.
Equipment Needed:
Running shoes for the first day of practice. Track shoes with spikes will be discussed.
Cold weather workout clothes (tights, sweat shirts, light gloves, hats, ear cover)
Meets:
Minimum of 5, possibility of up to 10 - Complete list available soon!
Locations will be Greenville, Anderson, and Spartanburg Counties, possibility of Columbia, SC
Events: 100m, 200m, 400m, 800m, 1 mile, 2 mile, 4x400m, 4x100m
Required Practices:
Athletes are required to attend 2 practices per week in order to race and must commit to working out 5 - 6 days per week during the season.
Competition Expectations:
Our goal is for all athletes, varsity and JV, to be able to compete in 5 meets (hopefully more). Varsity and JV races may compete at different meets or on different days, including weekday afternoon/evenings or Saturday afternoons. The confirmed meet schedule will be available in January.
The events that athletes compete in at each meet will be at the discretion of the coach. Athletes will be able to compete in their favorite event at some meets but will compete in various events depending on the meet. Athletes will also be rotated through relays to give everyone a chance to run the relays. Sprinters will be asked to run sprints (100m 200m 400m) and distance runners distance races (800m, 1 mile, 2 mile) unless they want to try a different event so that everyone competes in the type of event for which they trained.
Suggested Workout Program (between now and 12/6)
Day 1: Hill workout
Distance: 3 - 5 x hills (300m - 400m long), rest is jogging down
Sprints: 3 - 5 x hills (50 - 150m long), rest is jogging down
Day 3: Intervals
Distance: 30 - 45 mins continuously of alternating 1 min running fast, 3 minutes jogging slow to recover
Sprints: 3 - 5 x 30 sec sprint, 3 minutes slow jog to recover in between each
Day 5: Long run
Distance: 45 - 55 minutes jog
Sprints: 20 - 30 minutes jog
If you have time on in-between days you can go for a brisk 20 - 30 min jog or do cross-training such as biking, swimming, trampoline, playing another sport, going for a walk, etc.
Every workout has a range of reps. Athletes who are already fit should aim to do more repetitions, beginners should do the lower number of repetitions. Sprinters have shorter distances and should focus on speed instead of more reps. If you aren't sure if you're doing sprints or distance yet, try to do the distance workout since this is a great time to work on stamina.
Registration Link: https://go.teamsnap.com/forms/295412
GREENVILLE HURRICANES TRACK
