9.0 mi

Registration is $48-50 per person. Expensive, however, it will be a great experience before th cross season beings. Race begins at 8:00 am in Davenport, IA. link: https://bix7.com 1 mile warm-up 7 mile race 1 mile cool down

4.5 mi-7.0 mi

link: https://www.iowagames.org/event/summer-iowa-games/cross-country-race/ can race the 8k or 4k on Iowa State's cross country course. All athletes receive a T-Shirt at the course. 8k is at 8:00 am. 4k is at 9:00 am. run with a mile warmup + cool down

5.11 mi-8.22 mi

Details: 18 & Under $15 if registered by May 31 $18 if registered between June 1 and June 30 $22 if registered between July 1 and July 8 at 11:00 PM $25 for race day registration Packet pick-up Saturday, July 9 from 4:00-7:45 PM at Ames Fitness Center South (3600 University Blvd) – walk up registration will close at 7:00 PM 5k/10k at 8:00pm *if you go do 1 mile warmup + cool down

5.11 mi-8.22 mi

Cost: $33 registration fee by June 12 Location: Ames Iowa Distance: 5k or 10k 1 mile warmup + cool down

4.0 mi • 00:32

Keep it easy throughout the entire run

4.0 mi • 30:00-33:00

Pace between 8:15-7:30. Obviously this is a HUGE range because recovery is so different for everyone. However, generally, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.

5.0 mi

1 mile warm-up 4 x 300, 200, 100 w/ equal jog recovery 300 at (G1 - 54 sec); (G2 - 55.5 sec); (G3 - 58 sec); 200 at (G1 - 32 sec); (G2 - 34 sec); (G3 - 35 sec); 100 at (G1 - 14 sec); (G2 - 14.5 sec); (G3 - 15 sec); 1 mile cool down