Mansfield School District

Mansfield Cross Country

7-12th Grade Men's and Women's Teams

Summer XC workouts for Mansfield Girls & Boys preparing for Fall 2017 Season...

Message to new or current Mansfield cross country runners about summer workouts. Continue to read to find the “Level” of workout that best fits your talents.

The following workout schedules are for your benefit. You should choose a plan this summer if you want to ready for the fall season. Avoid battling “getting in shape in August” when you have a summer to do so. Make adjustments as needed. You know what you can handle. Good luck.

The seniors have discussed a “team trip” before summer is over. Only those that can make at least 9 July group sessions (shown or calendar) or show enough evidence of endurance that they worked out will be invited to attend. That trip is tentatively scheduled for August 4. Details to come later.

XC runners always be sure to hydrate throughout the day. Let parents be aware of when you are running. Have a buddy if possible with you while working out. Find a cool time of day to work out. Always stretch before and after workouts. Incorporate strength exercises and core (ab) routines 2 to 3 times a week.

The weight room is open certain days of the summer. Men runners can follow football or basketball weight schedules. Women runners can follow basketball weight schedule (June 5 – 11am, June 7 – 11am, June 12 – 11am, June 13 – 11am, June 16 – 11am, June 20 – 1pm, June 21 – 11am, June 22 – 8am, July 11 – 11am, July 12 – 11am, July 13 – noon, July 19 – 11am, July 20 – 11am, July 24 – 11am, July 26 – 11am, July 27 – 8am.

Here are the definitions of the workout columns –

Lactate/Anaerobic Threshold Pace (AnT) (Fartlek)

The pace at which your body can not fulfill your energy need aerobically is called Anaerobic Threshold.

Faster than this pace Lactic Acid builds causing you to really hurt. This pace is around 88-90% of your 3K pace. Heart rate is a solid indicator of this which around 87-92% of your maximum heart rate. Sample session using AnT is 5x5 minute with 60 seconds rest or 30 Fartlek with 300m surges.

Aerobic Threshold (AT)

To improve AnT athletes run at a pace roughly 16-20 seconds slower per mile. This allows longer distances. Sample session of Aerobic Threshold is 4 mile to 7 mile run or 2 at 4k with 3 minutes of standing rest.

Aerobic Runs (AR)

This is daily maintenance or recovery runs. If you need to recover you go easy and very relaxed. However, on good days feel free to run. Try not to make it an AT run. Pull back if you are within 30 seconds of your AnT pace. It is summer so relax a bit and feel good about the journey.

Level 1 Cross Country (inexperienced runners with some background suited towards junior high performer).

Find a safe place to run. XC course or track is always open. Make plans to run with the “group” as July arrives. Check calendar for team group training. Make 9 team days to earn team trip August 4!

It is recommended you keep a runner’s log or daily journal. Make quick notes about what was distance, workout, how long did it take, how you felt, temperature, conditions of course (flat, hilly, etc.), and if you stretched before/after.

Each week starts on the designated Sunday. 5 or 6 days are various workloads with 1 to 2 days off. Athlete choses their rest day(s). Sample: Sunday 6/4 - day 1 is 3 mile long run (this can even be split into two sessions with 2 miles in AM and 1 miles in PM), 3 of the next 6 days ask for a 2 mile aerobic run.

Week Long run AT session AnT AR Run Trial

5/28 0 miles 3 days @ 2 miles

6/4 3 miles 3 days @ 2 miles

6/11 3 miles 2x1mile (4 min recovery between sets) 2 days @ 2 miles

6/18 3 miles 1.5 mile 2 days @ 2 miles 1.5 mile race

6/25 3 miles 2 mile 2 days @ 2.5 miles

7/2 3 miles 4 days @ 2.5 miles

7/9 3 miles 2 mile 2 days @ 2.5 miles 3200m run

7/16 4 miles 1.5 mile 4x4min (1/rec) 2 days @ 2.5 miles

7/23 4 miles 2 mile 3 days @ 2.5 mile

7/30 4 miles 2 mile 4x4 min (1/rec) 2 days @ 2.5 miles 3200m run

8/6 4 miles 4 days @ 3 miles

Level 2 Cross Country (experienced runners with solid background suited towards high school performer).

Each week starts on the designated Sunday. 5 or 6 days are various workloads with 1 to 2 days off. Athlete choses their rest day(s). Sample: Sunday 5/28 - day 1 is 5 mile long run (this can even be split into two sessions with 3 miles in AM and 2 miles in PM), 4 of the next 6 days ask for a 3 mile aerobic run.

Week Long run AT session AnT AR Run Trial

5/28 5 miles 4 days @ 3 miles

6/4 6 miles 2x2mile (4 min recovery between sets) 3 days @ 3 miles

6/11 6 miles 2 mile 2 days @ 4 miles 3200m run

6/18 7 miles 3 mile 3 days @ 4 miles

6/25 7 miles 3 mile 3 days @ 4 miles

7/2 6 miles 3 days @ 4 miles 3200m or race

7/9 7 miles 4 mile 3 days @ 5 miles

7/16 7 miles 3 mile 4x5min (1/rec) 2 days @ 5 miles

7/23 7 miles 3 mile 3 days @ 5 mile 3200m run

7/30 7 miles 4 mile 4x5 min (1/rec) 3 days @ 5 miles

8/6 7 miles 5 days @ 5 miles

Level 3 Cross Country (elite runners with strong background suited towards college bound performer).

Each week starts on the designated Sunday. 6 days are various workloads with 1 day off. Athlete choses their rest day. Sample: Sunday 5/28 - day 1 is 9 mile long run (this can even be split into two sessions with 5 miles in AM and 4 miles in PM), 5 of the next 6 days ask for a 5 mile aerobic run. Listen to body. Take an extra day off if needed.

Week Long run AT session AnT AR Run Trial

5/28 9 miles 5 days @ 5 miles

6/4 10 miles 2x2mile (4 min recovery between sets) 4 days @ 5 miles

6/11 10 miles 3 mile 3 days @ 6 miles 3200m run

6/18 11miles 4 mile 4 days @ 6 miles

6/25 11 miles 4 mile 4 days @ 5 miles

7/2 10 miles 4 days @ 6 miles 3200m or race

7/9 12 miles 5 mile 4 days @ 7 miles

7/16 12 miles 3 mile 4x5 min (1/rec) 3 days @ 7 miles

7/23 12 miles 4 mile 3 days @ 7 mile 3200m run

7/30 12 miles 4 mile 4x5 min (1/rec) 3 days @ 7 miles

8/6 12 miles 5 days @ 7 miles

2016 XC Season Recap

Another Banner Year for Tiger runners!

It was another trophy season for the Tigers. The junior girls and senior girls both won the 3A-4 Conference and the junior boys were conference runner-up. The MHS senior girls were Southwest Regional Runner-up and 7^th at the class 3A State Meet. Mansfield had 16 All-District, 12 All-Region, and 3 River Valley All-Star runners in 2016. Megan Rose, Lennon Woods, and Devon Pyles were River Valley All-Stars. Alyssa Berry, Bree George, Jesse George, Delilah McKusker, Corrina Wesley were either all-conference or all-region for the high school team.

2016-2017 Female Cross Country Player of the Year…

You can describe this cross country runner as having a big heart packed in a little body. Very few can match her passion for the sport, her determination to succeed, and her stamina to run. Over the past three seasons, this long distance runner has put in more miles than any girl or boy on the team. She runs during the hot summer months. She runs in the cold of winter. And, she runs in the spring rains. This past season, she was the overall conference champion, the Southwest Regional silver medalist, number 20 at the 3A state finals, and a River Valley All-Star selection for the third consecutive year. Congratulations to Mansfield’s two time winner of the Female Cross Country athlete of the year, Megan Rose.

2016-2017 Male Cross Country Player of the Year…

If you need the course set up, he is there. If you need someone to haul equipment, he is there. If you need someone to lead a 5 mile work out, he is there. This junior athlete is motivated to be individually good but also is motivated to make the program good. He worked his way to All-Conference and All-Star status for the second consecutive season. He was also a medalist at the Southwest Regional recording a personal best for the 5K Acorn course. At the state meet in Hot Springs, he placed among the top 35% in class 3A. Congratulations to another two time winner, Devon Pyles, Mansfield’s Male Cross Country athlete of the year.

Distance Runner Making Strides

Megan Rose collected yet another medal for Mansfield’s cross country team. Rose move as high as the number 8 ranked class 3A runner in the state in 2016.

Local Distance Duo

Corrina Wesley and Alyssa Berry take a cool down spin on stationary bikes after a four mile run at cross country practice.

2015 XC Season – Recap

Lady Tigers win the conference meet again!

Megan Rose, Eden Jones, Alyssa Berry, and Francesca Lionetti all earn post season honors including River Valley All-Star status for the senior girls team. Devon Pyles off the men’s team also earns RV All-Star status. The junior Lady Tigers won 3A-4 Runner-Up Trophy. Danielle Lillie, Makayla Strutton, and Bethany Redmon earn conference top-ten awards.

2014 XC SEASON - Recap

Award Winners:

3A-4 All-Conference: Meghan Brown, Fayth Schwartz, Kirsite Morrison, Mia Harper, Landan Reather, Tyler James, Alex Van Herpen.

Southwest All-Region: Mia Harper, Alex van Herpen.

River Valey All-Star: Mia Harper, Eden Jones, Megan Rose, Alex Van Herpen

XC Athletes of the Year: Mia Harper, Alex Van Herpen

Alex VanHerpen signs with Williams Baptist College in Walnut Ridge to run Cross Country

Tiger Trio's Last Trip... Mansfield seniors Alex Van Herpen and Mia Harper surround Coach Bill Frye as the Tiger trio wrap up their last cross country meet together. Frye will retire at the end of the school year. Van Herpen and Harper will graduate in May.

Mansfield River Valley All-Stars... Mansfield cross country runners Kourtney Weeden, Eden Jones, Alex Van Herpen, Mia Harper, and Megan Rose pose after the River Valley All-Star meet. The Tiger five competed as part of the last cross country meet of the 2014 season.

River Valley All-Stars... Displayed in front of the Magazine Rattler, members of the River Valley All-Star team enjoy a moment together at the conclusion of the 2014 cross country season.

Mansfield Women...Lady Tiger cross country runners gather neat the start of the class 3A State Championships on the infield of Oaklawn Park.

Mansfield Men...Tiger cross country runner's appear before the start of the class 3A State Finals on November 8 at Hot Springs.

Eye of the Tiger...Mansfield Lady Tiger cross country runners come into focus as the troop prepares for the 3A State Meet with a tune-up run at the Southwest Regional in late October.

Making It Count...Alex Vanherpen (left) cruised to a 17:41 personal best over the 5K distance at the Southwest Regional cross country meet for medal honors. Freshman Austin Brigham (right) and Devan Pyles (not pictured) also took awards for the Mansfield men's teams.

Junior Champs... Bree George, Megan Rose, Beverly Weeden, Alyssa Berry, and Kaylee Kendall take a moment with their conference championship plaque from the cross country 3A-4 district meet. Teammate Teagan McEntire is not pictured.

Winning Smiles... Lady Tiger cross country runners Fayth Schwartz, Kirstie Morrison, Kourtney Weeden, Meghan Brown, and Mia Harper are all smiles as they show off the 3A-4 conference championship plaque they won on October 25.

Tiger Men Take Plaque... Drew Peterson, Tyler James, Alex VanHerpen, and Landan Reather display the 3A-4 conference runner-up plaque from the district showdown on october 25. Te3ammate Colton Schulterman is not pictured.

Senior Close Conference Door... Mansfield cross country seniors Alex VanHerpen and Mia Harper are happy to end their conference careers with medals and plaques at the 3A-4 conference contest.

Rain Soaked Tiger...Mansfield Alex Van Herpen is covered in sweat, rain, and mud at the conclusion of the Greenwood 5K cross country race.

Lady Tiger Trio...Mia Harper, Kourtney Weeden, and Eden Jones savor their medal moment at the rain soaked Thrill on the Hill 5K in Greenwood.

Senior High Soaking...Members of the Mansfield senior girls cross country team enjoy the muddy fun produced by the rainy weather at Bell Park.

Leading the pack...Alex VanHerpen, Kourtney Weeden, and Eden Jones make it back to the cross country bus with medal rewards from the Rattler Run on October 25.

What a difference a day makes...Mansfield Lady Tigers Meghan Brown and Mia Harper show off this contrast in styles. THe pair go from being belles of the ball on homecoming night to the mud and grime of cross country the next morning.

Tiger Two...Devan Pyles and Austin Brigham make it another strong finish for the Mansfield junior boys cross country team at Greenwood.

First Place Winners...Mansfield's junior girls cross country team enjoy first place attentiong at Greenwood. Beverly Weeden, Kaylee Kendall, Breann George, Alyssa Berry, and Megan Rose combined for the first place plaque at Bell Park.

Five for Five...Mansfield cross country runners Fayth Schwartz, Mia Harper, Eden Jones, Kourtney Weeden, and Meghan Brown make a five medal haul at the Harvest Festival in Acorn on October 7th.

Mansfield Jr. Girls XC...Kaylee Kendall, Alyssa Berry, Beverly Weeden, Megan Rose, and Breanna George represent the Mansfield junior girls cross country team.

Mansfield Medal Men...Landen Reather, Alex Van Herpen, Devan Pyles, Austin Brigham, and Leighton Johnson win awards at the Harvest Festival cross country race on October 7th.

TIGER MEDAL TRIO...

Mansfield cross country runners Eden Jones, Alex VanHerpen, and Kourtney Weededn share a smile after their medal winning races at the Magazine Invitational.

Tiger Dynamic Duo...Alex Van Herpen and Eden Jones give a nod to the camera after collecting their second consecutive cross country medal from the Arvest Bank Invitational on September 23.

Junior Tigers Take Awards...Leighton Johnson, Devon Pyles, Austin Brigham, Alyssa Berry, and Beverly Weeden show the shine on their newly acquired cross country medals from the Arvest Bank Invitational on September 23.

2013 SEASON

Thirteen Mansfield runners take home medal prizes from the Acorn Invitational Cross Country meet October 7th.

Mansfield runners from Jr. Girls team enjoy medals from Acorn meet

Champions...Mansfield junior girls (l to r) Megan Rose, Audrey Walker, Eden Jones, Alyssa Berry, and Taylor Fuller show off the winner's plaque at the Greenwood XC meet.

Top 15 Medalist...Mansfield Junior Girls fill the top 15 medal stands as their team score secured the champions plaque at the Greenwood Invitational Cross Country meet.

Senior Lady Tigers...Mansfield Senior Girls (l to r) Elle Johnson, Becky Morris, Kourtney Weeden, Briana Wagner, Luisa Alvino, and Coach Bill Frye (back row) display the small school Runner-Up plaque at the Greenwood XC meet.

Congratulations to Eden Jones!!!
Eden earned third place overall at the Magazine Rattler Run on October 22.

Mansfield Medalists...Mansfield cross country runners Ben Fisher, Eden Jones, Kourtney Weeden, and Courtney Parish are pictured with their top-ten medals from the Rattler Run on October 22.

Junior Champs...The Mansfield junior high girls take home the Champions Plaque at the 3A-4 Conference cross country meet on October 26. Pictured are Emily Parish, Megan Rose, Alyssa Berry, Eden Jones, Audrey Walker, and Taylor Fuller.

Champions Again...Mansfield's senior girls cross country team take home the 3A-4 Conference Championship for the seventh consecutive season. Pictured are Courtney Parish, Mia Harper, Luisa Alvino, Becky Morris, and Briana Wagner.

Tiger Tough...Mansfield's Alex VanHerpen and Ben Fisher show off the 3A-4 Conference Runner-Up plaque on October 26. The MHS pair went one-two in the individual standings.

Fantastic Finish...This season's Mansfield Cross Country runners proudly display the 14 medals and 3 plaques they earned at the Lavaca hosted 3A-4 Conference Championships on October 26.

Mansfield Cross Country Runners take a pause in the action at the Southwest District meet on October 28.

District Medalists...Mansfield Cross Country runners Eden Jones (from left) Audrey Walker, Megan Rose, Courtney Parish, Landan Reather, Alex VanHerpen, Kourtney Weeden, and Alyssa Berry, display the Tiger flag at the Southwest District Championship on October 28. Each received top 20 medals.

Mansfield Lady Tigers Luisa Alvino (left to right), Courtney Parish, Kourtney Weeden, Elle Johnson, Mia Harper, Audrey Walker, Eden Jones, and Becky Morris get ready for the start of the 2013 State Cross COuntry Championships at Hot Springs on Novemeber 9.

Mansfield men Ben Fisher (left to right), Alex VanHerpen, Landan Reather, and Hunter Pyles prepare for the start of the class 3A State Cross Country Finals at Oaklawn Park in Hot Springs on November 9.