The off-season conditioning program for high school youths is designed to allow each student to develop a training base geared toward his or her own specific ability.  By avoiding the "one plan fits all" approach, each individual can methodically advance to become the very best he or she can be.  Students will participate in group sessions at a specific training pace based on their own current level of fitness, on a variety of marked courses measured for specific distances.

The conditioning program will consist of two separate four week long programs, both meeting four days a week on Monday through Thursday of each week.  Session One will begin  June 1 and end  June 24.  Session Two will begin July 5 and end July 29.  Starting time for daily group sessions is tentatively scheduled for 8:00 am and daily sessions are expected to last from 90 minutes to 2 hours.  Daily group sessions will be held at a variety of locations in and around Topeka but will consist of primarily off-road trail running to allow students to train in the type of environment in which they'll later be racing.  The softer surfaces will also help minimize the potential for overuse injuries.  Students will perform a time trial or speed session on the track at least once per week and hill training will be incorporated into many of the daily sessions.  Water and sports drink is provided for students to help ensure that they remain sufficiently hydrated during training sessions.

The primary goal of the conditioning program is to empower all students to establish a solid foundation prior to the start of their own respective high school training season.  This higher base will better enable each student to take their season to the "next level", by peaking in the late-season when their success is most needed and appreciated.

The FIT CROSS COUNTRY program is the focused approach to fundamental training, with emphasis on:

The FIT CROSS COUNTRY program is ideal for students who plan to participate in:


"I found working with Tony to be very beneficial.  I improved my endurance in addition to my speed, and my cross country times improved significantly.  He is quite knowledgeable and set up a very manageable, yet challenging program for me.  I would highly recommend his program as it certainly helped me."
Allie Atwood - WRHS 2004

"Tony has the expertise and experience to be an excellent trainer.  His ability to customize your program speeds progress while minimizing the chance for injury.  I highly recommend him for anyone wanting to run better or any entry level runner just getting started."
Mark Penn, DC

"I would recommend Tony for experienced runners because of his expertise and especially for beginners because of his patience.  His competitive spirit also affords him the motivation and enthusiasm for successful instruction and leadership."
Keith Hertling

Program fees for Summertime Youth Cross Country Program:
                               Session One                  Session Two 
June 1 - June 24            July 5 - July 29
                                        $99                                   $99

Save by registering for BOTH Sessions!  Discounted Fee  =  $175



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