Track, Hills, Distance & XC: Explore Our =PR= Camp Courses!

Lace up your shoes and get ready for a running adventure like no other! At the =PR= Youth Running Camp, we believe running is all about exploration, challenge, and, most importantly, FUN! Our home base at the beautiful Swift Creek Middle School complex and the scenic, winding paths of Brandermill provide the perfect playground for us to discover our strengths and push our limits, together.

We believe in building well-rounded runners, and that means experiencing all the different ways you can enjoy the sport. During our week of camp, you'll get a taste of everything:

• Track Speed & Pacing: We'll hit the Swift Creek track to work on our form, feel the energy of running fast, and learn the secrets of smart pacing in a classic setting!
• Hill Power & Strength: Get ready to power up! We'll tackle some of Brandermill’s challenging hills in dedicated sessions. These climbs aren't just hills; they're your chance to build incredible strength, boost your confidence, and learn how to run strong when the path goes up!
• Distance Adventures: We’ll explore the 'Brandermill Explorer' 5k route! This journey on paved paths features rolling hills and scenic views – perfect for testing your endurance and practicing smart pacing over the 3.1-mile distance.
• Cross Country (XC) Exploration: Dive into the true spirit of XC! We'll venture off the pavement, running on grass fields and navigating the winding paths around the Swift Creek campus. It’s all about adapting to different surfaces, embracing the adventure, and experiencing the teamwork that makes Cross Country such a unique and exciting challenge!

No matter your pace or experience, our camp offers a chance to explore every facet of running. You'll challenge yourself, discover beautiful scenery, learn new skills, and have a blast with your fellow campers and awesome coaches.

Are you ready to experience the track, hills, distance runs, and XC adventures with Team =PR=? Let's go!

Course is 1/10th of a mile (528 feet / ~161 meters) with a 5% grade on a paved path next to Swift Creek Middle School.

Important Notes for Coaches, Counselors & Both Middle School Groups:

Coaches: Supervision is Required: These workouts should always be supervised by a coach who understands youth running. Coaching tips are below:

• Listen to the Runners: Watch for signs of excessive fatigue (slumping form, very heavy breathing long after a rep). Adjust reps down if needed. No workout is worth an injury or burnout.
• Hydration: Especially in summer, ensure water is available.
• Focus on Form: Constantly reinforce running tall, driving arms, lifting knees.
• Keep it Positive: Encourage effort and improvement, not just speed. Make it feel like a fun challenge.

Workout 1: Newer Middle School Runners

Hill Repeats (Focus on Quality):
* Effort: "Strong, steady pace." You should feel like you are working, but not sprinting. You should be able to breathe comfortably soon after finishing. Think "cruise" not "crush."
* Repetitions: 3 to 5 reps. It's much better to do 3 perfect reps than 5 sloppy ones.
* Recovery: Full walk back down the hill. Once at the bottom, take an additional 60 seconds of standing/walking rest. Ensure everyone is breathing normally before the next rep. Emphasize a controlled, easy walk down – no racing downhill.

Workout 2: More Experienced Middle School Runners

Hill Repeats (Focus on Strength & Consistency):
* Effort: "Comfortably Hard" or "5k Race Effort." This should feel challenging, requiring focus, but still be controlled and sustainable across all reps. You should aim for a consistent effort/pace on each uphill run.
* Repetitions: 5 to 8 reps. Only proceed to the higher end if form remains strong and the runner isn't showing signs of excessive strain.
* Recovery: Controlled jog back down. Even when jogging, the focus is on recovery, not speed. Aim for 90 seconds to 2 minutes total recovery time between the end of one uphill and the start of the next.

Please remember. Full recovery is the key to making these sessions effective for middle school runners.

5k Run beginning at Swift Creek Middle School Track and following a Paved Path toward Sunday Park.

This isn't a flat 5k! It's a challenging, rolling course with some significant climbs and descents.

• Out (0 to 1.55 miles): Starts high, drops sharply, then rolls, and dips to the turnaround. This will feel easier going out.
• Back (1.55 to 3.1 miles): Starts with a sharp climb, rolls again, and has a significant, sustained climb in the last half-mile back to the track. This will feel much harder.
• Key Challenge: Pacing correctly. Don't go out too fast and have energy for the tough uphill finish.

Important Notes for Both Coaches, Counselors, and both Midlle School Groups:

• Pacing is Key: This course demands smart pacing. Going out too fast will make the return very difficult.
• Safety on Paths: Since these are community paths, stay to the right, being aware of other users (walkers, bikers, strollers), and calling out warnings.
• Coach Supervision: Coaches should be spread out – one near the front, one mid-pack, and one "sweeper" at the back. No one gets left behind!
• Hydration: Campers should carry a small hand held water bottle.

The 5k Run for Newer Middle School Runners:
(Focus on Finishing & Fun):

* Effort: Strictly Conversational Pace.
* Strategy: Start very slowly. Run together. Encourage walking breaks up hills if needed.
* Grouping: Run as one group or "buddy pairs." No one left behind.

** Coaches Notes (Newer Runners):**

• Pace Police: Your main job is Pace Control. Campers will want to go out too fast on the initial downhill. Be the voice of reason, constantly reminding them, "Easy does it!" "Save your energy!"
• Lead from the Front (Slowly): The designated coach for this group should set a very conservative pace.
• Embrace Walking: Normalize walking the hills. Call out "Okay team, power walk up this hill!" Frame it as a smart tactic. Join them in walking to show it's okay.
• Constant Encouragement: Praise their effort, their teamwork, and their perseverance, especially on the way back.
• The Sweep is Key: Ensure the sweep coach stays with the very last person, providing company and support.
• Check-ins: Ask individuals how they're feeling frequently. Adjust the group pace or add walk breaks based on the least comfortable runner.

The 5k Run for More Experienced Middle School Runners: (Focus on Pacing & Strength):

* Effort: Steady Aerobic Pace (able to talk in short phrases).
* Strategy: Control downhills, maintain effort uphills, push (controlled) on rollers.
* Grouping: Can run in small pace groups, but emphasize not racing.

** Coaches Notes (Experienced Runners):**

• Reinforce Strategy: Before start, get verbal confirmation everyone understands the pacing plan. Check in with groups during the run – "How's the pacing?" "Remember that last hill!"
• Form Cues on Hills: When approaching hills, remind them: "Chest up! Arms back! Quick feet!" Encourage everyone to run the hills but adjust pace based on effort.
• Manage Groups: Allow small pace groups but keep an eye to ensure no one is pushing too far ahead or falling off the back alone.
• Teach Control: Teach campers not to bomb the downhills and that controlled downhills save energy for the uphills.
• Mental Game: Acknowledge the toughness of the final climb. Encourage campers to focus, stay strong, and use the runners around them for energy.
• Post-Run Debrief: During the cool-down, ask them how the pacing felt. Did they execute the plan? What was hardest? What did they learn? This reinforces the purpose of the workout.

Cross Country Course Coming Soon!