Run for 7-10 mins rest for 2mins repeat 2-3 times. Also do 3-5 strides, 100yds each (build to top speed for a couple seconds then slow back down). Most importantly stretch after 1st 7 mins and again after workout!
1st practice will be Monday, August 31st at 2:50pm under the RP Youth Soccer (green) Building at the RPMS.
Physicals due 9/10.
Meet Schedule: (Dates may change!)
Thurs. 09/3/15 Rocket City Games Fundraiser (we run the bounce houses and will need runners to volunteer, this allows us to be bussed to the park on Mondays)
Wed. 09/16 Home RPHS 4PM
Wed. 09/23 Grandville 4PM
Mon. 09/28 Mona Shores MS 4PM
Wed. 09/30 Rockford North MS 4PM
Tues. 10/06 Northview HS Color Run 4PM
Thurs.10/08 Rockford East 4PM
Tues. 10/13 Holland Christian Invitational 4PM
Fri. 10/16 City Meet 4PM
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