HMMS Suggested Summer Running Schedule and Optional Group Run Schedule

Cross Country practice will begin Monday, August 8th.

To be academically eligible, you cannot have failed 2 or more classes for the spring semester (3 rd and 4th
quarter).
Practices will be Monday, Wednesday, and Thursday from 2:30-3:30 and meets are usually on
Saturdays.
Get a pair of navy blue shorts to wear for meets (t-shirts will be ordered in August).
There is an athletic fee of $25 per sport (maximum $50/year).
Athletes must have a current (within a year- no earlier than November 2015) sports physical on file with
the school.
*At a normal pace, you should be able to talk to someone you're running with (60%). At a hard pace, it
should be more difficult to talk (80%), but you should not be sprinting (100%). An easy pace is a little
slower than your normal pace (50%).
1) If you can run on Wednesday but not on Tuesday, thats okay; just switch the days.
2) Always practice road safety, and run on the sidewalk or a trail.
3) You may want to run with a family member or friend. You could even form a running group with other
kids in your neighborhood.
4) Develop a loop around your house that your parents are familiar with, and always tell someone where
you are going and how long you will be gone.
5) Schools, parks, and tracks are good places to run, too.
6) Stay hydrated throughout the day.
7) Be careful of the heat: avoid running mid-day.

HMMS Suggested Summer Running Schedule and Optional Group Run Schedule

8) Keep a running log. In a journal, write down the details of your run: the date, time, duration, what
workout you did, the weather, how you felt, and any other observations you may want to include.
If you are interested in participating in optional group runs over the summer, contact Coach Hackney at
kellie.hackney@barrow.k12.ga.us
Group runs are optional and subject to change. Harbins Park: 2995 Luke Edwards Road, Dacula. Make sure you go in the main entrance,
not the equestrian entrance or the new park with baseball/football fields. At the main entrance there is a paved parking lot and
restrooms. We will meet in the parking lot before we begin our run. You can stay at the park or you can drop off and pick up your
athlete, but please pick them up promptly at 9:00.

May 2016
Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

10

11

12

13

14

15

16

17

18

19
Last Day of
School

20

21

22
23
Group Run
8:00-9:00am
Harbins Park

24

25

26

27

28

Run 2 min, walk

1 min, for 20
min

Run 3 min, walk

1 min, for 20
min

Run 2 min, walk

1 min, for 20
min
Run 3 min, walk
1 min, for 20
min

HMMS Suggested Summer Running Schedule and Optional Group Run Schedule
29

30

31

Run 4 min, walk Run 4 min, walk

1 min, for 20
1 min, for 20
min
min

Group runs are optional and subject to change. Harbins Park: 2995 Luke Edwards Road, Dacula. Make sure you go in the main entrance,
not the equestrian entrance or the new park with baseball/football fields. At the main entrance there is a paved parking lot and
restrooms. We will meet in the parking lot before we begin our run. You can stay at the park or you can drop off and pick up your
athlete, but please pick them up promptly at 9:00.

June 2016
Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Run 4 min, walk

1 min, for 20
min

Saturday

Run 4 min, walk

1 min, for 25
min

10

12

13

14

15

16

17

18

19

20

21

22

23

24

25

Run 4 min, walk Run 4 min, walk

1 min, for 25
1 min, for 25
min
min
Run 6 min, walk Run 6 min, walk
1 min, for 20
1 min, for 20
min
min
Run 15 min,
Run 15 min,
walk 1 min, run walk 1 min, run
10 min
10 min

11
Run 6 min, walk Run 6 min, walk Group Run
1 min, for 20
1 min, for 20
8:00-9:00am
min
min
Harbins Park
Run 10 min,
Run 10 min,
Run 20 min
walk 1 min, run walk 1 min, run
10 min
10 min
Run 15 min,
Group Run
Run 25 min
walk 1 min, run 8:00-9:00am
10 min
Harbins Park

HMMS Suggested Summer Running Schedule and Optional Group Run Schedule
26

27

28

Run 20 min,
Run 20 min,
walk 1 min, run walk 1 min, run
10 min
10 min

29

30

Run 20 min,
walk 1 min, run
10 min

Group runs are optional and subject to change. Harbins Park: 2995 Luke Edwards Road, Dacula. Make sure you go in the main entrance,
not the equestrian entrance or the new park with baseball/football fields. At the main entrance there is a paved parking lot and
restrooms. We will meet in the parking lot before we begin our run. You can stay at the park or you can drop off and pick up your
athlete, but please pick them up promptly at 9:00.

July 2016
Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Run 25 min

10

17

Run 25 min

Run 25 min

11

12

Run 25 min

Run 30 min

18

19

Run 25 min

Run 25 min

13

20

Saturday
Group Run
8:00-9:00am
Harbins Park

Run hard for 30 Run 25 min

sec, run easy
for 3 min (x8)

Run 30 min

14

Ladder: Run
hard* 30 sec, run
easy* 30 sec. Hard
1 min, easy 1 min.
Hard 1 min 30 sec,
easy 1 min 30 sec.
Hard 1 min, easy 1
min. Hard 30 sec,
easy 30 sec. (x2)

15

16

Run 30 min

Group Run
8:00-9:00am
Harbins Park

21

22

23

Run hard for 30 Run 30 min

sec, run easy
for 3 min (x8)

Group Run
8:00-9:00am
Harbins Park

HMMS Suggested Summer Running Schedule and Optional Group Run Schedule
24

25

26

27

28

29

30

31

August 1
First Day of
School

Run 25 min

Run 25 min

Run 30 min

Run 25 min

Ladder

Run 30 min

Run hard for 30 Run 30 min

sec, run easy
for 3 min (x8)

Group Run
8:00-9:00am
Harbins Park
Run 30 min