Please Note: Due to construction, there will be no pool facilities at Blair Academy (August 3rd - 8th).

REQUIRED PAPERWORK

The Certificate of Health AND School Physical/Dr's Physical, along with the Remaining Balance Due, must be submitted NO LATER THAN THE WEEK BEFORE CAMP. The Physical must be submitted with a record of allergies and immunizations. If prescription medications are required during camp, parents must send a signed permission letter with physician's instructions for use and dosage of medication.

The Camper Agreement must be submitted NO LATER THAN THE WEEK BEFORE CAMP.

Campers will be grouped and trained according to their current level of fitness. Please make sure their summer mileage and personal bests are updated and accurate.

CHECK-IN/CHECK-OUT

Check-in time is between 1:00pm and 3:00pm on the first day of camp.
Dinner will be provided on the first day.
Check-out time (and pick-up) is between 10:00am and 11:00am on the last day of camp.
PLEASE DO NOT BE LATE FOR DROP OFF OR PICK UP:
there will be a $10.00 late fee for pick up; an additional $20.00 per hour after 12:00pm.

FREE CLINIC FOR COACHES/PARENTS
STARTS AT 3:00PM ON THE FIRST DAY OF CAMP

CAMP CONTACT INFORMATION

BLAIR ACADEMY CAMP PHONE AFTER AUGUST 3rd, 2008:

(908) 362-6121 ext. 5866. Please call person-to-person and leave a number.
PLEASE, EMERGENCY USE ONLY *a message will be given to your child*
BLAIR ACADEMY CAMP ADDRESS AFTER AUGUST 3rd, 2008:
Blair Academy
Attn: RunningWorks XC Camp
P.O. Box 600
Blairstown, NJ 07825-0600
CANADENSIS CAMP PHONE AFTER AUGUST 18th, 2008:
(570) 595-7461. Please call person-to-person and leave a number.
PLEASE, EMERGENCY USE ONLY *a message will be given to your child*
CANADENSIS CAMP ADDRESS AFTER AUGUST 18th, 2008:
Camp Canadensis
Attn: RunningWorks XC Camp
RR2 Box 2350, Lake Road
Canadensis, PA 18325

PREPARATION

SUGGESTED SUMMER TRAINING
IF NO PROGRAM IS GIVEN BY THE ATHLETE'S COACH

BE PREPARED: PLEASE COME WITH SOME TRAINING!
CAMP IS NOT WHERE YOU BEGIN YOUR CROSS COUNTRY TRAINING!

Ask your coach what your runs should be for the summer.
If you do not have a coach or a training plan, below is a suggested 8 week base training schedule:

NOTE: After your track season is finished, take two weeks off from running

  • Week #1: Run 4 days out of this week. Each run should be from 3 to 6 miles in distance, and at an easy pace.

  • Week #2: Run 5 days out of this week. Include one longer run of 5 to 8 miles.

  • Week #3: Run 6 days out of this week. Repeat pattern of Week #2, but include one day as a Tempo Run (faster than your Easy days). Also increase two of your Easy Run days by 1 mile.

  • Week #4: Repeat Week #3, but increase your Long Run Day by 2 miles!

  • Weeks #5, #6: Repeat Week #4, but increase your Long Run Day by 1 mile AND in addition to your Tempo Run, add a Hill Day. Hill Days include a 2 mile warm up jog and then either 2-4 miles working hills, or repeat a selected hill 8 to 10 times, followed by a 2 mile cool down.

  • Weeks #7, #8: Repeat pattern of Weeks #5,#6, but increase Long Run Day by 1 mile.