Contact

Coach Jesse Coy

4215 Raider Rd. 

Rapid City, SD 57702

​​

Tel: 605. 605. 9820

coachjessecoy@gmail.com

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NIKE HEARTLAND REGIONAL MEET

November 10, 2019 

Yankton Trails Park- Sioux Falls, SD

The Nike Heartland Regional Cross Country Meet is an "on your own" post--season competition that's been a great experience for our runners in the past.  The meet has several different divisions and is part of Nike Cross Country Nationals (NXN) which is the unofficial high school cross country championship. 

Click HERE for some information regarding the meet. 

SDHSAA outside of the HS Season Rules

Due to the fact that this meet is outside of the high school schedule, HS coaches can't be involved.  Thus, this meet and the training leading up to it is on your own.  We'll set you up with a training schedule that flows with what we've been doing, but that's the extent of our involvement.  Travel and lodging are your responsibility.  In the past, people have done a nice job with carpooling, etc. 

To Sign-Up 

If you would like to compete, please sign-up by October 31st, as I will have to enter you through Athletic.net. 

Step #1: Print and sign the NXN Waiver.  Take a picture and send it to NXR.Waivers@nike.com

Step #2:  $40 covers the entry fee ($35) & a racing top ($5).  Use the "Add to Cart" button to pay for the event. 

​Training for those that are planning on running...

 

Tuesday: 

Race Warm-up 

20' Tempo Run @ 8/10 effort

4x30s @ Mile/800 effort 

5' cooldown 

Wednesday: 

Recovery Run (2:30-3:00/mi slower than 5k pace) 

E: 50'    EE: 45'   R: 40' 

Thursday: 

Endurance (2:00-2:30/mi slower than 5k pace) ​

E: 50'    EE: 45'   R: 40'

5x15s @ 800/400 effort

​Friday: 

Race Warm-up 

Boys- 10x300m w/ 100m walk @ 3k>Mile pace

Girls- 8x300m w/ 100m walk ​@ 3k>Mile pace

Saturday:

Long Run

E: 70'   EE: 65'   R: 60'

Sunday: off 

Monday: (same as last Monday)  

Tuesday:

Race Warm-up

4x (3:00 "steady"/2:00 jog) 

5' Cool-down jog 

Wednesday

40' Recovery Jog (3' slower/mi than 5k pace) 

Thursday

20' Easy

4x200 @ 3k>800 w/ 200m walk recovery

5' Easy 

Friday

40' Recovery Jog (3' slower/mi than 5k pace) 

Saturday

30' Easy + 3x10s strides (E-M-H)

Sunday

RACE DAY

Monday 

Start 2 weeks OFF