This was an old standby practice called X’s and O’s. Kids jog the O’s and sprint the X’s. We started off with a five minute interval with two minutes rest, then progresses down to four minutes, three minutes, two minutes, and then one minute. As the kids got tired, the workout got shorter and they had a great time. Typical workout: Warmup jog: 7 minutes; Stretching: 5 minutes; Drills: 5
2015 USATF Inland Northwest Association
Junior Olympic Cross Country
(Associations to Regionals)
Saturday, November 14, 2015
Big Cross Course- Pasco, WA
Individuals: Current USATF membership is required to compete.
If you do not have a USATF card yet, please go to: http://www.usatf.org/Home.aspx and register for this (upper right corner of the website)
Proof of Birth (copy of birth certificate, passport,
certified baptismal record, driver’s license, or U.S. government identification) is required and must be submitted
prior to registration and participation.
Teams: Only registered USATF member clubs may enter a team. All athletes representing the club must be
affiliated with that club as part of their USATF membership. To enter a team, a club must complete the team
entry/declaration process during online registrations. Only athletes listed on the team declaration roster will be
eligible to represent the club at the Association, Regional or National championships.
TEAM SCORING: 8 athletes on the team entry/declaration form may be declared as scoring athletes. The top 5
finishers among the declared runners will score.
COMPETITION BIB NUMBERS: All competitors must wear their assigned bib numbers during competition, chest-high
on the front of their jerseys. Bib numbers will be distributed to athletes at Big Cross Course on November 14.
EVENT RESULTS: During competition, event results will be posted near the finishline. In addition, event results will
be posted on the coach O & association websites.
AWARDS: USATF Junior Olympic medals will be awarded to the top fifteen individuals in each age division and top 2
ADVANCEMENTS-From Association to Regionals: Top 15 individuals and top 2 teams in each age group will
advance to the National Championships. The Regional Championship meet will be held at Big Cross Course in Pasco
on Saturday, November 21, 2015
ENTRY FEES & DEADLINES:
On-Time Registration: Must be completed by November 11, 2015
ONLY ONLINE ENTRIES WILL BE ACCEPTED. Please visit https://usatfregistration.com/track/entry/wa_usaxcyouth35 to
Individual Entries: $10.00 per athlete. (Sun City will pick up this charge if you have registered with our team)
Team Entries: No charge
PAYMENTS: The online entry system accepts all credit cards
CONTACT: Kate Samuelson, meet director: firstname.lastname@example.org
Club Administrators and Unattached Athletes should register online at
https://usatfregistration.com/track/entry/wa_usaxcyouth35 by November 11, 2015 at 7:00PM. Late entries will not be
allowed. Online registration opens October 26, 2015. Fees must be paid online by the close of registration.
Accuracy of data entered is the responsibility of each club and/or athlete.
Please validate data within Coach O for accuracy prior to submitting entry. An instructional video on the online
registration process may be accessed by visiting,
Valid 2015 USATF Membership and Proof of Birth is required for participation. Before registration, please
ensure that the membership chair has received (via email) a copy of the athlete’s Proof of Birth (copy of birth
certificate, passport, certified baptismal record, driver’s license or U.S. government identification). See Rule 300.1 (i)
for further explanation.
Membership Chair: Kim Kutsch
For questions or to send verification, contact at: email@example.com
minutes; Workout 25 minutes.