Zionsville Middle School

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Boys Cross Country

Head Coach:  Vicki Wilkey

Head Coach Email:  vwilkey@me.com

Assistant Coaches:  Martin Wilkey, Emma Vespini & Mike Asam (volunteer)

Grades:  6-8

The summer practice schedule is below.  The first official practice is the first day of school (August 9th) from 3:00-4:30pm.  Practices will normally take place Monday-Friday.  Team members should meet in the foyer of door 4.  Wear shorts, tshirt and running shoes and bring a water bottle.  There are no cuts as long as kids put in good effort and contribute to the team; however, there is a time cut for away meets.  

 

Zionsville Middle School Cross Country Sample 100 mile summer program: 

This simple plan will have you ready to begin the season in good shape, mentally and physically fresh, and ready for our workouts once school starts. While this is an optional mileage calendar, runners MUST turn in this signed summer program if they want to be considered for a “100 mile t-shirt”. The “100 mile” T-shirts are only for Cross Country runners, parents, and siblings. NEW** Parents and siblings MAY do the 100 mile program but need to cover the cost of the shirt if they would like one. Shirts are printed and awarded after the start of the season in the fall. Do to the increasingly large number of 100 mile club runners in the past several years (which is awesome), this year we are asking for an optional $5-$10 donation to cover some of the cost. We will cover the rest. * note: the miles have to be RUNNING miles – not calculated by running in other sports, games, etc….. to be a better runner…. You have to dedicate yourself to a RUN.

Week of

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Total

Parent initials

6/5

 

 

1

2

off

1

2

1

off

7

 

6/12

 

2

2

1

off

2

2

off

9

 

6/19

2

3

off

2

2

2

off

11

 

6/26

 

 

1

 5:15-6:30p

Mulberry

3

 

2

5:15-6:30p

Mulberry

3

 

off

8:15-9:30a

Mulberry

2

off

11

 

7/3

 

 

2

 

2

 

off

3

2

 

4

off

13

 

7/10

2

5:15-6:30p

Mulberry

3

5:15-6:30p

Mulberry

2

5:15-6:30p

Mulberry

3

 

2

8:15-9:30a

Mulberry

 

off

14

 

7/17

 

 

2

 

3

 

3

 

3

 

3

 

 

off

14

 

7/24

 

 

3

 

3

 

3

3

 

off

 

3

off

15

 

7/31

3

5:15-6:30p

Mulberry

3

5:15-6:30p

Mulberry

100 miles!

5:15-6:30p

Mulberry

3

 

4

8:15-9:30a

Mulberry

off

off

 

 

8/7

 

3

No official practice

School starts 1st official practice 4:00-5:30 ZMS

Practice

4:00-5:30

Practice

4:00-5:30

Practice

4:00-5:30

On own 3 miles

off

 

 

                                         
Summer practices will be held at Mulberry Field. Bring a water bottle and a towel for stretching. On Aug 8th, bring running clothes, change in the locker room and meet in the south school lobby. Please note:  IHSAA Physical, Emergency, and Medical Clearance Forms MUST be turned in by the first day of school.

Forms found on website under “athletics”.  Athletic locks and program support fees are coordinated by the athletic office (see website). If you have any questions regarding XC or your summer training, please contact Coach Marty 317-363-9911 or Coach Vicki at 317-514-3304.  You may email us at mwilkey@pikefire.com or vwilkey@me.com

 

Tips for cross a good country season:  1. Start early.   2. Be consistent.  3. Follow the general workout plan.   4. Begin with limited miles and build up to your ability.