2025 Northville Cross Country

Head Coach Tim Dalton

Daltonti@[Link]
248.766.3825

Assistant Coach Jack Dalton

Daltonjm10@[Link]

Assistant Coach Lauren Peck

Peckla@[Link]

[Link]
 Northville High School Boys Cross Country Program
45700 Six Mile Road  Northville, MI 48168  Phone: 248-344-3800  Fax: 248-344-3801
Head Coach: Tim Dalton
Assistant Coaches: Jack Dalton  Lauren Peck
Athletic Director: Brian Samulski

Summer Conditioning
Summer conditioning is vital in the sport of Cross Country. It is directly linked to students
achieving their full potential and experience success along with avoiding injury. Most running
injuries are due to overuse and commonly the result of improper preparation and training
mistakes. Although we cannot avoid all injuries, they can be minimized with proper preseason
conditioning as runners develop their aerobic base. Those athletes desiring to be in shape and
build their aerobic base will show up to summer conditioning. It also gives the students a
chance to meet their classmates and teammates.

My goal is for all students to achieve the success they strive for whether they are a Varsity
competitor on the State Team or a Reserve runner.

1. ENJOYMENT with EXCELLENCE yields SUCCESS!

2. CONSISTENCY builds CONFIDENCE

CONFIDENCE develops CHARACTER
CHARACTER makes CHAMPIONS!

3. ESTABLISH GOALS --- The most important goal is self-improvement.

4. Success is a journey, not a destination!

5. To Race Fast, You have to Train Fast! Compete and Race Fast!!

6. Integrity is ALL.

I look forward to a successful Cross Country season with your son as a member of the 2025
Northville Boy’s Cross Country Team. Please feel free to contact me should you or your son
have additional questions and have a great summer!

Respectfully,

Coach Dalton
Head Coach Boys’ Cross Country
Northville High School
 Northville High School Boys Cross Country Program
45700 Six Mile Road  Northville, MI 48168  Phone: 248-344-3800  Fax: 248-344-3801
Head Coach: Tim Dalton
Assistant Coaches: Jack Dalton  Lauren Peck
Athletic Director: Brian Samulski

Northville Boys Cross Country Team Rules

1.) Successful academics are your first priority. Student athletes should manage their time in such a way as
not to have to miss practices or competitions. When difficulties develop, you must work closely with
your teachers, counselors, coaches and parents. Ex. Band.

2.) You are expected to represent our school in a respectful manner, lack of respect to opponents,
officials, teammates, or coaches will not be tolerated and will be subject to disciplinary action.

3.) You need to be familiar with the Northville High School student code of conduct and abide by all its
rules, participation in athletics is a privilege!

4.) You must attend all team functions including practices and meets. Excused absences must be arranged
in advance. One unexcused absence will result in not participating in the next competition (although
you must attend to support the team, if the event is at home). A second unexcused absence will result
in dismissal from the team. Excused absences include only family matters, medical appointments and
those for school academic concerns by a specific teacher.

5.) Drinking, smoking and drug use are prohibited. You will be subject to the Northville High School
substance abuse policy.

6.) You will need to log your running mileage on our teams shared Google Training Log. This information is
for coaches and has an impact on training groups while also supporting you as you grow as a runner.

7.) You are expected to be dressed and ready to run practice at the time listed on the team calendar,
tardiness will not be tolerated.

8.) You will be required to have a physical on file and to pay the pay-to-play participation fee (in timely
fashion). In cases of financial hardship, you are expected to contact the head coach. Failure to comply
with these items will result in dismissal from the team. Please see Final Forms.

9.) You will be issued equipment and will be required to return it back in clean and in a timely fashion.
Failure to do so will lead to a billing statement being sent to replace the equipment and possible loss of
awards.

10.) You are expected to bring a positive attitude, willingness to work, and a focused mindset to each
practice. Failure to adhere to these expectations will be subject to disciplinary action.

11.) You are expected to own a watch and to wear it at practices. This can be a GPS enabled watch, or a
basic digital stop watch to keep time during workouts.
 Northville High School Boys Cross Country Program
45700 Six Mile Road  Northville, MI 48168  Phone: 248-344-3800  Fax: 248-344-3801
Head Coach: Tim Dalton
Assistant Coaches: Jack Dalton  Lauren Peck
Athletic Director: Brian Samulski

Principles of Training
The key is to build an aerobic base to develop fitness and avoid injuries.

Remember EVERY workout has a purpose.

GOALS OF TRAINING:

1. Improve the body’s ability to transport blood and oxygen

2. Increase the ability of the running muscles to effectively use their available oxygen
3. Shift lactate threshold to correspond to a faster running speed
4. Increase aerobic capacity (VO2max)
5. Improve speed
6. Lower the demand of running (running economy)
7. Train the mind

TYPES OF RUNS:

1. Long run—develop cardiovascular system

2. Tempo—improve endurance and increase lactate threshold
3. Intervals—improve aerobic capacity (VO2max)
4. Repetitions—improve running economy
5. Maintenance—recovery

SUPPLEMENTAL TRAINING:

1. Stretching both dynamic and static

2. Strength work, including core development
3. Strides
4. Cross training
5. Mental training and preparation

THE BASICS:

1. Proper nutrition including monitoring for iron deficiency anemia

2. Adequate hydration
3. Sufficient sleep
4. Monitor morning pulse and weight to determine response to training
5. Proper shoes
6. Avoid illness with hand washing and staying away from sick individuals
7. Listen to one’s body to avoid injuries
 Northville High School Boys Cross Country Program
45700 Six Mile Road  Northville, MI 48168  Phone: 248-344-3800  Fax: 248-344-3801
Head Coach: Tim Dalton
Assistant Coaches: Jack Dalton  Lauren Peck
Athletic Director: Brian Samulski

Mental Preparation
THE NXC DOCTRINE—SIX PRINCIPLES FOR SUCCESS:

1. ENJOYMENT—Make it fun
2. GOALS—Achieve One’s Potential
3. EXCELLENCE—Have a passion to be great
4. CONSISTENCY—Sacrifice, dedication, & motivation
5. CONFIDENCE—Believe, be positive & expect to win
6. CHARACTER—Courage with mental toughness

TENETS OF COACHING:

1. ENJOYMENT with EXCELLENCE yields SUCCESS!

2. CONSISTENCY builds CONFIDENCE
a. CONFIDENCE develops CHARACTER
b. CHARACTER makes CHAMPIONS!
3. ESTABLISH GOALS—The most important goal is self-improvement!
4. SUCCESS is a JOURNEY, not a DESTINATION

SEVEN KEYS TO SUCCESS:

1. Get Started Right

2. Have Vision
3. Strive For Your Goals
4. Be Courageous
5. Be a Supportive Teammate
6. Learn Perseverance-Have Purpose
7. Have a Passion For Excellence

DETERMINE OUR DESTINY:

1. DEDICATION—devote wholly to a task

2. DILIGENCE—earnest effort to accomplish what is undertaken
3. DIRECTION—a line of action towards a goal
4. DEPENDABILITY—be worthy of trust and be reliable
5. DETERMINATION—have a fixed purpose
6. DISCIPLINE—obedience to training with sacrifice
 Northville High School Boys Cross Country Program
45700 Six Mile Road  Northville, MI 48168  Phone: 248-344-3800  Fax: 248-344-3801
Head Coach: Tim Dalton
Assistant Coaches: Jack Dalton  Lauren Peck
Athletic Director: Brian Samulski

Injury
RUNNING INJURIES:

Why do runners get injured?

Overtraining- too much, too soon
Improper training
Insufficient recovery
NOT listening to one’s body
Poor flexibility
Muscle weakness and imbalances
Improper (worn) footwear
Poor running surfaces

How does one prevent injuries?

Follow a sensible training program- develop and aerobic base (Champions are made in the off season!)
Listen to your body
Proper warmup before running including dynamic stretching instead of static stretching
Strengthen muscles specific to running
Stretch after running which may be static stretching
Consider icing or ice baths to accelerate recovery
Hydrate and replace nutrients properly

INJURY:

If a runner becomes injured, and is unable to complete the prescribed workout for that day of practice, he
will be evaluated. As the runner is recovering from the injury, he still needs to attend the start of practice
and check in with the coaches (even if an alternate workout program has been discussed in advance). Once
checked in, the injured runner should complete the alternative workout.

PROCEDURE FOR INJURED RUNNERS:

-Notify a coach ASAP
-Ice every 6 hours (for 15 minutes) for 24 hours
-If the injury is serious enough, make an appointment with a doctor.

**Most primary care physicians will prescribe two weeks of no running. If this occurs, athletes are required
to have a doctor’s note before he/she can return to practice.
******I recommend seeing a specialist for any injury!
 Northville High School Boys Cross Country Program
45700 Six Mile Road  Northville, MI 48168  Phone: 248-344-3800  Fax: 248-344-3801
Head Coach: Tim Dalton
Assistant Coaches: Jack Dalton  Lauren Peck
Athletic Director: Brian Samulski

Foam Roller Program

You can use the foam roller to provide self-soft tissue mobilization (SSTM).

Benefits of SSTM include:

1. Improving muscle flexibility
2. Decreasing lactic acid
3. Decreasing muscle fibrosis (adhesions/ scar tissue)
4. Decreasing your risk of injury

By using your body weight, you will put pressure through your muscles in order to regulate areas of increased
muscle tone or tightness.

HOW TO USE YOUR FOAM ROLLER:

It is important NOT to roll over bony areas (like your knee) or areas where you have an open wound or injury.
Always roll in line with the muscles at a slow pace. When you roll over a tight painful area (muscle knot) slow
down the speed and stay on top of it for 20-30 seconds or until you feel the area release. If it is too painful to
stay on top of this area, then decrease the force by unweighting the area. Keep your back straight and your
abdominal muscles lightly contracted during all muscle groups. When you finish rolling, make sure that you
drink plenty of fluids, just like you would after a massage.

Areas to consider: Calf, Peroneal & Tibialis (outside lower leg), Quads and Hip Flexors, IT Band Adductor
Muscles (inner thigh), Gluts & Piriformis, and thoracic spin.

Since we obviously have only a limited number of rollers, you may want to consider purchasing your own
Foam Roller.
**The above information is courtesy of Therapeutic Associates- Portland Athletic Center of Excellence (P.A.C.E.)
in Portland, Oregon.
Team Groupings
GROUPINGS:
Our goal as a coaching staff is to build each athletes fitness to the point at which he can safely complete
the team workouts. Because we have such a large team (with various levels of fitness), the coaching staff
will group runners into groups based on fitness and health. Additionally, we constantly monitor each
athlete’s progress on our training, during practices and in races. If a runner shows improvement, the
coaching staff will move a runner into a different group for the workouts. Runners in the Developmental
Group will need to illustrate that they are capable of fully completing these basic workouts (for four
consecutive days) before they can run in a scheduled meet.

• Varsity runners will do the full workout

• Sub-Varsity runners will do a % of the full workout
• Developmental runners will focus on base mileage and stay relatively close to the HS
 Northville High School Boys Cross Country Program
45700 Six Mile Road  Northville, MI 48168  Phone: 248-344-3800  Fax: 248-344-3801
Head Coach: Tim Dalton
Assistant Coaches: Jack Dalton  Lauren Peck
Athletic Director: Brian Samulski

Healthy Runners

NUTRITION FOR RUNNERS:

Proper nutrition forms the foundation for physical performance

Supplement aids are NOT a substitute for a proper diet

Runner’s recommended diet

Carbohydrate 60-65%
Fat 20-25%
Protein 12-15% (0.5 to 0.75 grams protein/pound of body weight)

Carbohydrates ASAP after exercise increases muscle glycogen storage and improves recovery time (80 to 100
grams within 30 minutes with additional carbohydrates every two hours).

Fluids---the most critical of all nutrients!!!

Drink Before Exercise

Drink at least 8 to 10 glasses of fluid daily
8 to 24 oz. of fluids more than one hour before
4 to 8 oz. immediately before

Drinking During Exercise

At least 4 to 8 oz. of fluid every 15 to 20 minutes

Drinking After Exercise

At least 16 oz. of fluid for every pound of water lost

Fluids To Avoid During Exercise---caffeinated beverages, carbonated drinks (coffee and pop)

Acute dehydration will obviously affect performance; however, chronic subtle levels of dehydration will also
have an effect over time

General Hydration Tips

Drink on a schedule
Weigh In before and after exercise
Check urine color to monitor hydration status (clear-good, dark gold-bad)
 Northville High School Boys Cross Country Program
45700 Six Mile Road  Northville, MI 48168  Phone: 248-344-3800  Fax: 248-344-3801
Head Coach: Tim Dalton
Assistant Coaches: Jack Dalton  Lauren Peck
Athletic Director: Brian Samulski

Healthy Runners CONT.

IRON AND ATHLETES:

Anemia with low iron levels may be common in runners especially females
RDA---15 mg/ day for females, 10 mg/day for males

Runners should include normal amounts of iron-rich foods in their daily diet.
Animals (heme) sources-lean meat, pork, fish
Plant (non- heme) sources- oatmeal, dried figs, green leafy, vegetables, beans and lentils
Foods rich in Vitamin C increase iron absorption
Polyphenols in tea and coffee decrease iron absorption

Monitoring of levels
Consider twice- yearly evaluation of complete blood count and ferritin levels
Ferritin levels below 20 (some say 30) indicate depleted iron reserves

**Indiscriminate supplementation of iron without monitoring levels is NOT recommended since iron
overload can have potentially serious health consequences

ILLNESS PREVENTION:

*Obtain proper rest which also allows optimal recovery from workouts

*Proper nutrition and hydration

*Good handwashing!!!!!!!

*Stay away from sick people!!! ☺

 Northville High School Boys Cross Country Program
45700 Six Mile Road  Northville, MI 48168  Phone: 248-344-3800  Fax: 248-344-3801
Head Coach: Tim Dalton
Assistant Coaches: Jack Dalton  Lauren Peck
Athletic Director: Brian Samulski

Key Dates
June 5th, 2025 Pre-Summer Conditioning Meeting
5:00pm NHS Forum

June 16th, 2025 Conditioning Begins!

–All students welcome (Bring a friend!)
-7:00 AM Northville High School
June 19th, 2025 Gazelle Sports Pancake Run! 20% off! 39737 Traditions Dr. Northville, MI

June 30th through July 6th ---MHSAA State Mandated “Dead Week”

July 14th, 2025 Camp forms and money are due!!!

July 21nd through July 24th NXC Youth Summer Cross Country Camp

July 25th, 2025 Physical Forms Due and ALL *Finals Forms information Due!

August 7th, 2025 5:00-8:00PM Team Night at: Gazelle Sports

39737 Traditions Dr.
Northville, MI 48168

August 11th, 2025 MANDATORY Practice Begins

August 11th through August 14th Mustang Team Northern Michigan Cross Country Camp

August 15th, 2025 The Lamplighter Invite

August 20th, 2025 “August Under the Lights” / Meet the Team Night / Alumni Night
-8:00 PM Meet The Team
-8:30 PM 5k Relay / Alumni on the track
-Food will be served afterwards for athletes, friends, & family!

August 26th, 2025 Mustang Invite

-All runners participate
 Northville High School Boys Cross Country Program
45700 Six Mile Road  Northville, MI 48168  Phone: 248-344-3800  Fax: 248-344-3801
Head Coach: Tim Dalton
Assistant Coaches: Jack Dalton  Lauren Peck
Athletic Director: Brian Samulski

Northville Boys Varsity Letter Criteria in Cross Country

1.) Earn All-County, All-Conference, All-Regional, or All-State Honors.

2.) Run under 17:30 in any 5k competition / 17:45 on our home course Cass Benton.

3.) Be a four-year participant in good standing.

4.) Juniors who run a sub 18:00 time 3x on any course, during the 2025 Season.

5.) Earn 12 Varsity points (Note: runners can earn up to 4 varsity points for summer
conditioning. 1 point for every 100 miles of summer training logged into the Team
Google Mileage Log.

6.) Coach’s discretion may be used when a candidate does not meet any of the above
standards.

Respectfully,

Coach Dalton
Head Coach Boys’ Cross Country
Northville High School
ATHLETES:
PARENTS:
Northville Track & Field and Cross Country Kroger Community Rewards!
We have partnered with Kroger in their Community Rewards program. Kroger is committed
to helping schools and other nonprofit organizations in our community. All you have to do is
sign up, shop at Kroger, and swipe your Kroger Plus Card or enter your phone number/alternate
ID!
Step 1:
-Create an account or sign in by going to:
[Link]
-Click "Create an Account" or sign in on the top right side of the screen
-Complete the required information and click “Create Account” at the bottom of the page
-If you already have a Kroger Plus Card, add your card # or Alternate ID (phone number) to link the
accounts together.
-If you do NOT have a Kroger Plus Card, click "Skip this Step"

Step 2:
-Click on “My Account” on the Right Side of the page.
-Click on “Community Rewards” on the Left Side of the page.
-You will be taken to an "Account Summary" page

Step 3:
-Search “Northville Track and Field and Cross Country”!
-Click on "Northville Track and Field and Cross Country" and click "Enroll"

Step 4: Start Shopping!!

**You're done! Every time you use your Kroger Plus Card / enter your alternate ID at checkout,
Kroger will donate to our program!
 Northville Track & Field and Cross Country
Busch’s Market Cash for Education!
We have partnered with Busch’s Market in their Cash for Education program. Busch’s
prides themselves on being an active member of our community, and not just another store in
our neighborhood. One way they do this is by supporting local schools! Four times a year,
Busch’s will make a donation to our program!
Step 1:
*(If you already have an account, start at STEP 2)

-Create a Busch’s MYWAY account (their rewards program) by going to:

[Link] (If you already have an account, start at STEP 2)

-Once you have entered your information and click sign up, you will be sent an email with an activation
URL.
-Click the URL sent to your email and create your login

Step 2:
-Once you have created your MYWAY account and password, login at:
[Link]
-Click on the Green “Guest” tab on the top left of the page.

Step 3:
-Click on the tab where you see your name and select the Cash For Education option from the drop
down menu.
-The Cash For Education Program is divided up into four quarters. Please select Northville Track &
Field / X Country for quarters 1, 2, 3, and 4!

Step 4: Start Shopping!!

**You're done! Every time you use your MYWAY Card / enter your phone number at checkout,
Busch’s will donate to our program!
 Mustang Northern Michigan Running Camp

When: August 11 – August 14 (Monday – Thursday)

Where: Leelanau Outdoor Center, Maple City, MI
Cost: $325 (lodging for the week, transportation both ways, and food)

Again this year, the Northville Boys Cross Country team will be attending a cross country
conditioning camp. This camp is held the second week of the season on Lake Michigan in
Leelanau, 8 miles from Glenn Arbor. All runners are highly encouraged to go. If they do not
attend they will still be required to attend mandatory practice during the week at Northville
High School. Camp is a fun experience that will get you ready for the upcoming high school
season and also help you build and bond as a team.

This year we will be offering transportation to and from camp to the first 56 boys that sign up
for it. You must commit to taking the bus both there and back in order to take advantage of
this convenience. This is on a first come, first serve basis.

Requirements to Attend Camp:

To qualify to attend cross-country camp, you will have to start running before camp begins.
You will need to average between 25-40 miles a week throughout the summer and attend
summer conditioning on a regular basis. This is minimum 5-7 miles a day, five times a week.
You must enter your mileage on our Team Google Mileage Log throughout the summer.

If you have any questions, please feel free to contact Coach Dalton at
Daltonti@[Link]
 Northville High School Boys Cross Country Program
45700 Six Mile Road  Northville, MI 48168  Phone: 248-344-3800  Fax: 248-344-3801
Head Coach: Tim Dalton
Assistant Coaches: Jack Dalton  Lauren Peck
Athletic Director: Brian Samulski

2025 MUSTANG CROSS COUNTRY CAMP

APPLICATION
Located at: Leelanau Outdoor Center Monday, August 11 – Thursday, August 14
1653 Port Oneida Road
Maple City, MI 49664
Phone: 231-334-3808 ______ $325.00

_________________________________ ___________________________ _______

(Last) (First) (M.I.)

______________________________ ____________________________ __________

(Street Address) (City) (Zip Code)
________________ ******** T-SHIRT SIZE: SM MED LG XL (please circle!)
Date of Birth
___________________________ ____________ (________) _________________
School Yr of Graduation Home Telephone
In case of emergency, if Parent or Guardian cannot be reached, please contact:
_____________________________ (_______) _________________________
Name of Emergency contact Emergency contact telephone number

Insurance Information: ____________________________________ ______________________

Medical Insurance Company Policy/group #

In case of injury or illness Mustang Cross Country Camp has my permission to seek medical treatment
for my son or daughter.
_______________________________________ ____________
Signature of Parent or guardian Date

The total cost of this camp is $325

Make checks payable to:
Northville Public Schools
Due Date: Payment and application must be received by Monday, July 14, 2025
Mustang Cross Country Camp reserves the right to set reasonable rules and policies for the administration of the camp and the safety of the participants. All
campers must be able to participate in all camp workouts. Injured runners will not be able to attend camp. All runners must have attended summer conditioning
and logged mileage throughout the summer. All campers agree to abide by these rules when they submit this application. If necessary, the directors may remove any
individual whose behavior is judged by them to be detrimental to the success of Mustang Cross Country Camp. These rules will be discussed on the first day of
camp. *Refunds will only be granted for medical reasons verified by a physician.
If a camper is removed for misbehavior, THE FEES WILL NOT BE REFUNDED!
Mail or Bring all
application/payment to:
Northville High School Athletics
_________________________________ ____________ Att: Tim Dalton
Signature of Parent or Guardian Date 45700 Six Mile Road
Northville, MI 48168
_________________________________ ___________
Signature of Participant Date
 Northville High School Boys Cross Country Program
45700 Six Mile Road Northville, MI 48168 * Phone: 248-344-3800 * Fax: 248-344-3801
Head Coach: Tim Dalton
Assistant Coaches: * Tom Brown * Jack Dalton * Lauren Peck
Athletic Director: Brian Samulski

2025 Cross Country Schedule

Day Date Event Location Time

Thursday 8/7/25 Gazelle Sports Team Day (39737 Traditions Dr Northville, MI) Gazelle Sports 5:00-7:00PM

Monday 8/11/25 First Day of Practice Northville High School 9:00AM

M-TH 8/11/25-8/14/25 Team Northern Michigan Running Camp Leelanau Outdoor Center 9:00AM -Arrive
9:30AM -Bus leaves

Friday 8/15/25 Team Uniform Handout Northville High School TBA

Friday 8/15/25 The Lamplighter Invite Ford Field Park Livonia Varsity: 11:05PM / JV: 8:40PM

Tuesday 8/19/25 Team Picture Day Northville High School 12:00PM

Wednesday 8/20/25 August Under The Lights/Meet the Team & Alumni Night Northville High School Full Team: 7:45PM

Tuesday 8/26/25 Mustang Invite Cass Benton 11/12: 12:00PM / 9/10: 1:10PM

Saturday 9/6/25 Bath Invite Bath, MI Varsity: TBA / JV: TBA

Tuesday 9/9/25 KLAA #1 Northville VS Brighton and Salem Huron Meadows Full Team: 4:45PM

Friday 9/12/25 Michigan State Spartan Invite East Lansing, MI Varsity: TBA / JV: TBA

Tuesday 9/16/25 KLAA #2 Northville VS Canton and Hartland Cass Benton Full Team: 5:30PM

Fri. 9/26 TBA -CA TBA -CA Varsity: TBA

Tuesday 9/30/25 KLAA #3 Northville VS Plymouth and Howell *Senior Night? Cass Benton Full Team: 5:30PM

Fri. / Sat. 10/3 & 10/4 NHS Homecoming! NHS —----------------------------------------

Saturday 10/4/25 Wayne County Championships Willow Metropark Varsity B: TBA

Saturday 10/4/25 Portage XC Invitational Portage West Middle School Varsity 7: TBA

Tuesday 10/7/25 KLAA #4 Northville VS Novi *Senior Night? Novi High School Full Team: 4:45PM

Thursday 10/10/25 Bob Brown Invite (JV athletes) East Lansing, MI Freshman: TBA / JV: TBA

Thursday 10/16/25 KLAA Conference Championships Manley Bennett Park Varsity: TBA / JV: TBA

Tuesday 10/21/25 Lake Fenton 9/10 Invite (9/10) Lake Fenton High School Freshman/Sophomores: 4:35PM

Saturday 10/25/25 Regional Championships (Varsity 7) Willow MetroPark TBA

Saturday 11/1/25 MHSAA State Finals (Varsity 7) Mich. International Speedway TBA

Thursday 11/6/25 Team Banquet NHS 6:30-9:00PM

 June 2025
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4 5 6 7
Cross Country
Pre-Summer
Conditioning
Meeting
5:00PM
NHS Forum

8 9F 10 F 11 F 12 13 14
Finals Week

15 16 NXC Summer 17 7:00AM NHS 18 7:00AM Cass Benton 19 8:30AM 20 21

NXC Summer Conditioning Starts!! Tempo mile repeats Gazelle Sports *On Your Own Distances for Week #1
Conditioning starts: 7:00AM NHS 4-6miles recovery 9 miles Total PANCAKE RUN! *No Coaches Varsity 38miles
-M/W: 7AM 6-8 miles Strides / Core work Speed play at Cass! without weekend.
-T/Th: 7AM with conversational pace Total distance 9 miles 45 miles max
core w/weekend.
JV and newcomers 25
w/o weekend
*Youth Track and *Youth Track and Field *Youth Track and Field *Youth Track and 30miles max
Field Camp 9-12! Camp 9-12! Camp 9-12! Field Camp 9-12! w/weekend.

22 23 7:30AM 24 7:30AM 25 7:30AM 26 7:30AM 27 28

NHS ITC Park Novi Workout Wednesday #1 Cass Benton *On Your Own Distances for Week #2
6-9 miles 4-6miles recovery Moraine Elementary 4-6miles recovery *No Coaches Varsity 42 w/o
School
conversational pace Strides / Core work Strides Speed play at Cass! weekend running 50
46811 Eight Mile Rd
Northville, MI 48167 core work Total distance 9 miles miles max.
Tempo 4 minute JV and newcomers 28
repeats w/o weekend 33 max
7 miles Total
29 Fourth of July 30 OYO
No organized MHSAA / Northville
conditioning 4th of Athletic Department
July Holiday. Down Week
Every runner who
wants to improve
next fall will run over
these next 7 days!
Distance 6-11 miles
 July 2025
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Fourth of July June 30 OYO 1 OYO 2 OYO 3 OYO 4 OYO 5
No organized MHSAA / Northville MHSAA / Northville MHSAA / Northville MHSAA / MHSAA / Northville Distances for Week #3
conditioning 4th of Athletic Department Athletic Department Athletic Department Northville Athletic Athletic Department Varsity 42 w/o
July Holiday.
Down Week Down Week Down Week Department Down Down Week weekend running 50
Every runner who
Week miles max.
wants to improve
next fall will run over Tempo mile repeats JV and newcomers 28
these next 7 days! Distance 6-11 miles 4-6miles recovery 10 miles Total 4-6miles recovery 8-10miles with Hills w/o weekend 33 max

6 7 7:30AM NHS 8 7:30AM 9 7:30AM Start 10 7:30AM 11 12

OYO Conditioning resumes ITC Park Novi Workout Wednesday #2 Cass Benton *On Your Own Distances for Week #4
MHSAA / Northville Distance on a Monday Warm-up Island Lake State Park Warm-up *No Coaches Varsity 45 w/o
Athletic 6-12 miles 4-6miles recovery 6301 Kensington Rd 4-6miles recovery Tempo work at Cass! weekend running 55
Brighton, MI 48116
Department Down conversational pace run core work Total distance 10 miles max.
Week Weight Room (8/10) Core Work Tempo mile repeats miles JV and newcomers 28
10 miles Total w/o weekend 34 max

13 14 7:30AM NHS 15 7:30AM 16 7:30AM Start 17 7:30AM 18 19

Distance on a Monday ITC Park Novi Workout Wednesday #3 Cass Benton *On Your Own Distances for Week #5
6-12 miles Warm-up Royal Oak High School 4-6miles recovery *No Coaches Varsity 46 w/o
conversational pace 4-6miles recovery 1500 Lexington Blvd run Fartlek at Cass! weekend running 56
Royal Oak, MI 48073
Strides core work Total distance 10 m miles max.
Tempo/Progression
Weight Room (8/10) core work JV and newcomers 30
w/o weekend 37 max
20 21 7:00AM NHS 22 7:00AM NHS 23 7:00AM NHS 24 7:00AM 25 26
Distance on a Monday Warm-up Long Tempos CASS BENTON *On Your Own Distances for Week #6
6-13 miles 4-6miles recovery 8 miles Total 4-6miles recovery *No Coaches Varsity 47 w/o
conversational pace Strides run Tempo work at Cass! weekend running 57
Weight Room Weight / core work core work Total distance 10 m miles max.
*NXC Youth Camp! *NXC Youth Camp! *NXC Youth Camp! *NXC Youth Camp! JV and newcomers 32
w/o weekend 40 max
27 28 7:30AM NHS 29 7:30AM 30 7:30AM Start 31 7:30AM
Distance on a Monday ITC Park Novi Workout Wednesday #4 Cass Benton
6-13 miles Warm-up Ridgewood Elementary 4-6miles recovery
conversational pace 4-6miles recovery School run
Weight Room Strides 49775 Six Mile Rd core work
Northville, MI 48168
Weight / core work
Tempo/Progression
 August 2025
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2
*On Your Own
*No Coaches

5-6 w/tempo work

3 4 5 6 7 Gazelle Sports 8 9
Off *On Your Own *On Your Own *On Your Own Team Day! *On Your Own Distances for Week #7
*No Coaches *No Coaches *No Coaches 39737 Traditions Dr *No Coaches Varsity 47 w/o
Northville, MI 48168
weekend running 57
Distance on a Monday Long Tempos *On Your Own 5-6 w/tempo work miles max.
6-13 miles 4-6 recovery 8 miles Total *No Coaches JV and newcomers 32
conversational pace 4-6 recovery w/o weekend 40 max
Weights

10 11 12 13 14 15 16
Off *2025 NXC Season *Mustang Team *Mustang Team *Mustang Team Team Uniform OYO Shakeout
Officially Starts! Running Camp Running Camp Running Camp Handout 5 miles
250/50 (push/sit)
*Leave for Mustang Lamplighter Invite
Team Running Camp
9:00AM COMPETE AND RACE
FAST!!!!!

17 18 Registration week* 19 PICTURE DAY and 20 August Under the 21 22 23

Off 7:00AM at NHS Uniform Hand Out Lights Fr. Orientation 7:00AM at NHS OYO Shakeout
Weights (8/10) (Time TBA) 8:00PM Meet the team Practice 2:45PM 5 miles
**Note: athletes should Practice Afterwards Night NHS 250/50 (push/sit)
practice before going to at NHS 8:30PM NHS Track
registration. Core 5k on the track
250/50
24 25 26 Pizza to follow!
27 28 20 30
Off 7:00AM at NHS MUSTANG INVITE 7:00AM at NHS 7:00AM at NHS OYO
Hills
Weights
COMPETE AND RACE
31 FAST!!!!!
Off
 FLAPJACK
OUT & BACK
sponsored by...
6th
Annual -
Summer
Gear-Up

Get your cross country teammates

together for a FREE group run.
Includes games, giveaways and
delicious pancakes.

8:30 - 8:45 Runner Huddle & Group Stretch

8:45 - 9:30 Flapjack Run: 2, 4, 5 Mile Routes
9:30 - 10:30 Breakfast, Games, Giveaways

> Enjoy 20% Off All Trainers & Apparel on 6/19 <
> Enter to WIN a pair of XC spikes <

THURSDAY, JUNE 19TH

8:30 - 10:30 AM at Gazelle Sports
Northville ~ 39737 Traditions Dr.

* gazelle sports Northville: 7 mile & haggerty, next to granite city *