Capistrano Valley
Cross Country

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A Tradition of Excellence

1978 Girls 3rd in CIF Finals
1979 Girls CIF Finalist
1986 Boys CIF Finalist
1988 Boys CIF Prelims
1989 Girls South Coast League Champs
1989 Girls CIF Finalist
1991 Girls CIF Finalist
1992 Girls South Coast League Finals Race Champs
1992 Girls CIF Finalist
1993 Girls Individual CIF Finalist
1994 Boys CIF Prelims
1994 Boys Individual Orange County Championships
1995 Boys South Coast League Champs
1996 Boys CIF Prlims
1997 Girls CIF Prelims
1997 Boys CIF Prelims
1998 Girls CIF Prelims
1999 Girls Undefeated South Coast League
1999 Girls CIF Prelims
2000 Girls Individual CIF Finalist
2001 Girls Individual CIF Prelims
2003 Girls Div 2 Orange County Champions
2003 Girls CIF Prelims
2004 Girls CIF Finalist
2005 Girls CIF Prelims
2006 Girls Individual CIF Finalist
2006 Girls South Coast League JV Champions
2008 Boys CIF Prelims
2008 Girls CIF Prelims
2009 Boys CIF Prelims
2009 Girls CIF Finals

Cross Country Workout Terminology

INTERVALS: Lengths of 400-1600 meters done at race pace or under, usually 600-1200 meters

LONG RUNS: Runs up to 12-13 miles, or 90 min, done at 1:30-2:30 per mile over 3 mile race pace.

RECOVERY RUNS: Runs of 3-7 miles, up to 1 hr, done after hard workouts at same as long run pace

REPEATS PACE: Short intervals of 200-600 done at 5-10 sec per 400 under 3 mile race pace

HILLS

PLYOMETRICS: Exercises that use explosice movements to develop muscular power, in order to generate a large amount of force quickly. This involves a series of jumps that stretch a muscle before immediately contracting it in an explosive burst. The effect is to increase a runner's ability to call on that "burst of speed" when needed in a race.

SPEED DEVELOPMENT: follow your normal warm-up routine, plus extra strength and plyometric drills, followed by 6-10 hard strides of 60-100 meters and/or short hill work, then 25-30 minute run.

TEMPO RUNS: Various workouts done at lactate threshold pace approximately 24-30 sec per mile over 3 mile race pace. Warm up and warm down of 8-15 minutes with Tempo run in middle. Can be as short as 800 meters , repeats of 1200, 1600 or 3200 or steady runs of 20-30 min in length.