2007 Youth Summer Running Program

Normandy Park Running Club is developing a new summer running program for local student athletes. This is a new program and is free to all local student athletes.

Workouts begin at 8:15 at the Normandy Park Cove area, next to the tennis courts.

We are encouraging all student athletes interested in joining their schools’ Cross Country teams to come out and join other runners from throughout the area in order to train during the summer.

Providing there are enough participants, athletes will break into groups and the summer will end with the groups meeting for a race against one another in a classic cross country style race. We will also be asking the more experienced runners to be the group captains, leading the newer runners in the workouts as well as following up with their groups during the off weeks. In order to participate in the Group Competition athletes must attend some of the first four training weeks.

All athletes must present a completed and signed contact information form, emergency information form, and waiver signed by a parent or guardian in order to participate. These can be obtained from David Knox.

This program is not affiliated with the Highline School District or any of its schools, sports teams, or coaches.

Itinerary

8:15 Paperwork

Wavers/Contact Info

Workout Logs

8:20 Groups

8:25 Warm Up Lap

8:35 Stretch

8:40 Running & Racing

Base training – L.S.D.

V.O. training – Speed Work, Hills

Strategies & Techniques

9:00 Weekly Workout Planning

(Prior to participating, both the athlete and parent must read waiver carefully and sign)

OFFICIAL WAIVER: I know that running/walking is a potentially hazardous activity. I should not participate and run/walk unless I am medically able. I agree to abide by any decision of a coach/instructor/captain relative to my ability to safely complete the runs/workouts. I assume all risks associated with participating in this running program including, but not limited to falls, contact with other participants, the effects of weather, including high humidity, traffic and the conditions of the road, all such risks being known and appreciated by me. Having read this waiver and knowing these facts and in consideration of acceptance of my entry, I for myself and anyone entitled to act on my behalf, waive and release Normandy Park Running Club and any and all persons, sponsors and entities, their representatives and successors from all claims or liabilities of any kind arising out of my participation even though said liability may arise out of negligence or carelessness on the part of the persons named in this waiver. I grant permission for all of the foregoing to use any photographs, motion pictures, recordings, or any other record of this event for any legitimate purpose. Parents must sign if participant is under 18 years of age. This is to certify that my child has permission to participate in this event/program, is in good physical condition and that event officials may authorize necessary emergency treatment.