This document outlines information for the Benton High School cross country program, including introductions of the coaches, the purpose of the program, expectations for athletes, recommended summer training schedules for novice, intermediate, and advanced runners, guidance on training, and information on uniforms and equipment. The coaches emphasize the importance of dedication, hard work, and developing both athletic skills and life lessons through cross country. The summer training schedules provide structured plans to build mileage and performance over the summer in preparation for the season.

1. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC
BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
CC

2. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC
Agenda
• Coaches’ introductions
• Purpose of Benton Cross Country
• What it takes to be a Benton XC athlete
• What athletes can expect from coaches
• Recommended summer training program
• Shoes, uniforms, and other gear
• Schedule
• Athlete safety

3. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC
Coach Katie McCullough
My name is Coach Katie McCullough; I will be the new special
service coordinator at Benton High School starting next school
year. Prior to returning back “home” as I am an alumni to Benton,
I have taught at Lafayette High School for nine years, at which I
was a coach of F/JV Volleyball two years, Head Basketball five
years, and Head Cross Country seven years. I received my
Bachelors in Education from Missouri Western State University,
Master in Education from Baker University, and am currently
beginning my Specialist’s Degree in Administration through
William Woods University. I am married to a wonderful man; I
have two boys: Ryker, four years old, and Beckett, 11 months old. I
look forward to getting to know all of you and helping you become
the athlete YOU want to become.

4. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC
Coach Daniel Benz
My name is Coach Benz. The reason I became a Benton Cross
Country coach is because I want to share my love of running with
the students of Benton High School, and to help each of you to
achieve your full potential as students and as athletes.
After graduating from the University of Nebraska in 1993, I
served for 21 years in the Marine Corps prior to becoming a
science teacher and coach at Benton High School. The Marines
taught me a great deal about setting goals, perseverance, and the
value of teamwork. These lessons also helped me complete over
30 marathons and ultra-marathons of distances up to 100 miles.
I am truly excited to be part of the Benton Family, and I look
forward to the days ahead!

5. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC
Purpose of Benton CC
 The Benton Cross Country program develops the athletic
skills, abilities, and attitudes of Benton High School students to
the fullest extent possible in order to enable greater levels of
student success in all aspects of life.
1. Benton CC athletes of all ability levels who fully dedicate themselves to
their training and their team-mates will have a positive experience.
2. The Benton CC team will compete to win at every meet and to bring
great credit to Benton High School and the community of St. Joseph.
3. Gifted athletes will receive guidance and mentorship that will enable
them to continue their athletic careers beyond high school on an equal
footing with their contemporaries.
 All dedicated members of the Benton Cross Country team will
gain a strong sense of pride in their personal accomplishments
regardless of how fast they can run.

6. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC What it Takes
• Cross Country is a demanding sport – you have to be mentally as
well as physically tough!
• Both boys and girls run a 5km (3.1 mi) course over rolling terrain
– usually grass, dirt, or gravel paths – often on a golf course.
• Teams consist of seven athletes –
– The first-place runner in the meet gets one point, the second place
runner gets two…up to five; the team with the fewest points wins.
• Dedicated CC athletes train up to six days per week – weekly
mileage ranges from 25 to 45 miles, but speed-work is key!
• Do not show up for CC practice in August to get in shape –
– Summer training is for getting in shape; regular season training is what
we do prepare for meets.
– Regardless of your fitness or athletic ability, the Benton Cross Country
coaches will work with you to take your performance to new levels.

7. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC What it Takes (Cont.)
• Benton CC does not limit the number of athletes who join the
team – just as long as all are serious about training.
• Competitive cross country athletes adopt a running lifestyle –
– Training
– Diet
– Rest
• Time trials will take place in late August – this is when we
identify the seven athletes who will compete at meets.
• Coaches will continuously re-assess who competes at meets.
• How fast do “competitive” CC runners run?
– Boys range from 15:22 to 19:20*
– Girls range from 17:46 to 22:30*
* 2013 Missouri State CC meet times

8. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC Coaches’ Responsibilities
• Benton CC coaches are accountable to the Benton HS
administration, the St. Joseph community, the parents, and the
students for executing their duties in a professional manner.
• The SJSD and the St. Joseph community take pride in Benton’s
outstanding tradition of excellence in sports, and the Benton CC
coaches are ultimately responsible for developing a quality
program whose record meets or exceeds community
expectations.
• Parents want their children to learn valuable life lessons and to
develop a winning attitude. They also want to know that their
children are being kept safe and protected from bad influences.
• Benton CC coaches are responsible to the students for
developing their athletic skills and abilities to the fullest extent
possible in order to enable continued athletic competitiveness
beyond high school, as well as to develop a positive life-long
attitude toward health, fitness, and sports.

9. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC
Summer Training
• It takes four or five months to achieve peak
performance in cross country –
– The season is only 11 weeks long, ending in early
November.
– Do the math: Serious training needs to begin in June.
– Each of the following 12-week programs is designed to
meet the athlete at his or her current fitness level and
to build mileage and performance gradually in
preparation for time trials on Saturday, August 30th.
– Summer training is the responsibility of the individual
athlete – Benton CC coaches will provide guidance and
support, but we can’t want it any more than you do!

10. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CCWeek Mon Tue Wed Thurs Fri Sat Sun Total Mi.
6/2-8 Coach-led
tempo
Intro to Cross-
Training
Rest Coach-led
fartlek
Rest 2 mile run 30 min 9 & 1 5-8
6/9-15 Cross 20 min run Rest 20 min fartlek Rest 2 mile run 30 min 9 & 1 7
6/16-22 Cross 20 min run Rest 20 min fartlek Rest 2 mile run 30 min 9 & 1 8-9
6/23-29 Cross 25 min run Rest 25 min fartlek Rest 3 mile run 30 min 9 & 1 10
6/30-7/6 Cross 25 min run Rest 25 min fartlek Rest 3 mile run 30 min 9 & 1 11
7/7-13 Cross 30 min run Rest 30 min fartlek Rest 3 mile run 30 min 9 & 1 12
7/14-20 Cross 30 min run Rest 30 min fartlek Rest 5k Road Race Rest or 30
easy
9-12
7/21-27 Cross 35 min run Rest 35 min fartlek Rest 4 mile run 40 min 9 & 1 14
7/28-8/3 Cross 35 min run Rest 35 min fartlek Rest 4 mile run 40 min 9 & 1 15
8/4-10 Cross 40 min run Rest or 30
min easy
40 min fartlek Rest 5k Road Race Rest or 3 mile
run
11-17
8/11-17 Cross 40 min run Rest or 30
min easy
45 min fartlek Rest 5 mile run 50 min 9 & 1 14-22
8/18-24 Cross 45 min run Rest or 30
min easy
45 min fartlek Rest 5 mile run Rest or 30
easy
14-22
8/25-31 Cross 30 min run Rest or 30
min easy
30 min fartlek 30 min easy Time Trials Rest 12-15
SUMMER TRAINING SCHEDULE FOR NOVICE RUNNERS

11. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CCWeek Mon Tue Wed Thurs Fri Sat Sun Total Mi.
6/2-8 Coach-led
tempo
Intro to
Speedwork
Rest Coach-led
fartlek
Rest 3 mile run 4 mile run 15
6/9-15 20 min tempo 5x400 Rest 20 min fartlek Rest 3 mile run 5 mile run 15
6/16-22 20 min tempo 4x600 Rest 20 min fartlek Rest 3 mile run 5 mile run 15
6/23-29 25 min tempo 6x400 Rest 25 min fartlek Rest 4 mile run 6 mile run 17
6/30-7/6 25 min tempo 3x1000 Rest 25 min fartlek Rest 3 mile run 6 mile run 17
7/7-13 30 min tempo 5x600 Rest 30 min fartlek Rest 4 mile run 6 mile run 19
7/14-20 30 min tempo 7x400 Rest 30 min fartlek Rest 5k Road Race Rest or 30
easy
16
7/21-27 35 min tempo 4x1000 Rest 35 min fartlek Rest 5 mile run 7 mile run 22
7/28-8/3 35 min tempo 6x600 Rest 35 min fartlek Rest 5 mile run 8 mile run 23
8/4-10 40 min tempo 8x400 Rest or 30
min easy
40 min fartlek Rest 5k Road Race Rest or 3 mile
run
18
8/11-17 40 min tempo 5x1000 Rest or 30
min easy
45 min fartlek Rest 6 mile run 8 mile run 26
8/18-24 45 min tempo 7x600 Rest or 30
min easy
45 min fartlek Rest 8 mile run Rest or 30
easy
26
8/25-31 30 min tempo 10x400 Rest or 30
min easy
30 min fartlek 30 min easy Time Trials Rest 18
SUMMER TRAINING SCHEDULE FOR INTERMEDIATE RUNNERS

12. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CCWeek Mon Tue Wed Thurs Fri Sat Sun Total Mi.
6/2-8 Coach-led
tempo
Intro to
Speedwork
30 min easy Coach-led
fartlek
30 min easy 50 min long Rest or 30
easy
32
6/9-15 25 min tempo 5x1000 30 min easy 30 min fartlek 30 min easy 55 min long Rest or 30
easy
34
6/16-22 25 min tempo 6x600 30 min easy 30 min fartlek 30 min easy 5k Road Race Rest or 30
easy
34
6/23-29 30 min tempo 10x400 30 min easy 30 min fartlek 30 min easy 60 min long Rest or 30
easy
36
6/30-7/6 30 min tempo 5x1000 30 min easy 30 min fartlek 30 min easy 65 min long Rest or 30
easy
37
7/7-13 35 min tempo 6x600 30 min easy 35 min fartlek 30 min easy 70 min long Rest or 30
easy
39
7/14-20 35 min tempo 10x400 30 min easy 35 min fartlek 30 min easy 5k Road Race Rest or 30
easy
37
7/21-27 40 min tempo 5x1000 30 min easy 40 min fartlek 30 min easy 75 min long Rest or 30
easy
41
7/28-8/3 40 min tempo 8x600 30 min easy 40 min fartlek 30 min easy 80 min long Rest or 30
easy
41
8/4-10 45 min tempo 10x400 30 min easy 45 min fartlek 30 min easy 5k Road Race Rest or 30
easy
40
8/11-17 45 min tempo 5x1000 30 min easy 45 min fartlek 30 min easy 85 min long Rest or 30
easy
43
8/18-24 45 min tempo 10x600 30 min easy 45 min fartlek 30 min easy 90 min long Rest or 30
easy
44
8/25-31 30 min tempo 10x400 30 min easy 30 min fartlek 30 min easy Time Trials Rest 32
SUMMER TRAINING SCHEDULE FOR ADVANCED RUNNERS

13. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC Training Guidance
 Cross Country training is progressive; weekly mileage should never increase by more
than 10-percent.
 Every third week or so should be a “step-back” week with a slight decrease in mileage
and a possible 5k race on Saturdays – local races can be found on many internet sites, to
include www.mararunning.org.
 You may expect to feel sore or fatigued from time to time, however, if you feel any
sharp or stabbing pains, or if you feel persistent soreness, decrease your mileage and
seek medical advice if the situation does not improve.
 Warm-up and cool-down: Begin every workout with five to ten minutes of slow, easy
jogging; end every workout with five minutes of slow jogging or walking.
 Tempo runs: Following warm-up and stretching, begin this run at an easy pace. After
five to 10 minutes of easy jogging, gradually increase your pace to your 5k race pace.
Then, gradually decrease your pace so that you finish the run at an easy jog.
 Interval training: Interval training (often called “repeats”) can best be done on a
track, but can easily be done on any measured course. Tuesdays will always be the
toughest workouts of the week – physically and mentally. Repeats are not sprints!
 For the 400-meter repeats, run 400 at your best 2-mile pace, then jog 400; repeat.
 For the 1000-meter repeats, run 1000 at your race pace, then jog for three minutes; repeat.
 For the 600-meter repeats, run 600 at your best 2-mile pace, then jog 200; repeat.

14. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC Training Guidance
 “Fartlek” is a Swedish word for “speed play.” Begin by jogging at an easy pace and alternate
hard and easy running. Fartleks are a great way to practice catching up to a competitor or to
get away from someone who is trying to catch you.
 Saturday runs are determined by time, not distance. The point is to run at an easy pace (one
where you could carry on a conversation while running) for the prescribed amount of time.
 “9 & 1” is based on the training philosophy of Olympian Jeff Galloway – run for nine minutes
and walk for one, and repeat for the prescribed amount of time.
 Saturday 5k races – I will share more information on local 5k races as it becomes available.
Summer 5k races are a great way to get accustomed to a race-day routine and the butterflies
that come with it. Do not race more often that once every two to three weeks.
 Tues-Fri-Sunday “easy” runs – these should be done at an easy pace just to get the blood
flowing and to relieve the soreness from our harder workouts. If you are feeling fatigued or
burnt-out, you may omit these runs if you really need to recharge your batteries. It is better to
under-train than to over-train.
 Stretching – do light stretching of the hamstrings, quadriceps, and calves after warm-ups and
warm-downs – often, runners can cause more injuries by stretching incorrectly than by not
stretching at all.
 Cross training – I will discuss summer weight room access with the Activities Director. Pull-
ups, pushups, abdominal work, and other body weight-only exercises can suffice if done as an
intense “circuit” for 20 to 30 minutes, and will build core strength.

15. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC Uniforms, Shoes, and Gear
 Complete Benton cross country uniforms will be worn by all team
members at meets –
 Shirts tucked in, pride in appearance…
 Others will judge Benton High School based upon how we look and act.
 Fall practice uniform TBD; recommend nylon running shorts and
shirts – no cotton and no compression or form-fitting garments.
 Recommend quality dual road/trail training shoes and a pair of
spikes for racing; good socks are also important!
 For summer training, a water bottle or Camel-Back is a must!
 For early morning or evening running, recommend a reflective vest
or a reflective belt, as well as a head-lamp for night running.

16. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC 2014 Season Schedule
Day Date Event Level Location Time
Tue 09/02/14 Maryville Invitational Var/J.V. Away 4:00 pm
Sat 09/06/14 Liberty Var/JV/Frosh Away 8:00 am
Thur 09/18/14 Platte County Invitational Var/JV/Frosh Away 4:00 pm
Tue 09/23/14 Benton Invitational Var/JV/Frosh Home 4:00 pm
Tue 09/30/14 Lafayette Var/JV/Frosh Away 4:00 pm
Sat 10/04/14 Savannah Var/JV/Frosh Away 9:00 am
Tue 10/07/14 Excelsior Springs Varsity Away 4:00 pm
Sat 10/11/14 Kearney Var/JV/Frosh Away 8:00 am
Tue 10/21/14 MEC Var/JV/Frosh Away 4:00 pm
Sat 11/01/14 MSHSAA District Varsity Away TBA
Sat 11/08/14 MSHSAA State Varsity Home TBA

17. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC Runner Safety Rules
1. Run on sidewalks whenever possible.
2. If no sidewalk, run against the traffic only!
3. Do not wear ear-buds while running on the street!
4. Obey traffic laws – always!
 Do not cross traffic at a red light – wait!
5. Severe weather:
 Never run in lightning!
 Seek shelter during storms.
6. Carry identification and contact information.
7. Always run with a buddy!

18. BENTON HIGH SCHOOL CROSS COUNTRY
BENTON
>> CC Final Thoughts/Clichés
 “Number one is just to gain a passion for running. To love the
morning, to love the trail, to love the pace on the track. And if
some kid gets really good at it, that’s cool too.” - Pat Tyson
 “A trophy carries dust. Memories last forever.” - Mary Lou Retton
 “When you’ve got something to prove, there’s nothing greater
than a challenge.” - Terry Bradshaw
 “The principle is competing against yourself. It’s about self-
improvement, about being better than you were the day before.” -
Steve Young
 “The road to Easy Street goes through the sewer.” - John Madden
 “You have to expect things of yourself before you can do them.” -
Michael Jordan