News and Announcements

Today’s practice is at Stafford High School. Please bring spikes if you have them. Also, no spikes are allowed on the turf. Traffic is limited to Coaches only on the field.


Due to add risk of thunderstorms today, we will not be conducting practice today. The attached workout plan is your athlete’s physical homework for this evening to include a 20-30 min Jog before the storms outside or treadmill workout below. Please feel free to get in your workout gear and participate with your athlete if your feel up for the challenge.

Treadmill Workout
• Set treadmill to jogging speed for 15-20 mins
• Steady increase incline to 6 percent
• After 20mins re-adjust tread mill to flat surface. and adjust treadmill speed to allow for 30-second sprints (8 to 10)
• Sprint for 30 seconds; rest for 30 seconds(the rest is a walk, don’t stop)
• Repeat sprints for specified reps
Sets/Reps: 3 sets of 8 to 10 repetitions

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Practice 30 May 2018

Posted by Paulette Vance Burton at May 30, 2018 12:18PM PDT ( 0 Comments )

Weather permitting practice will be at Gayle Middle School today.

Practice will be at 5:45pm tomorrow at Stafford High School Track. Stafford High School is located at 63 Stafford Indians Ln, Fredericksburg, VA 22405.


If you are in town the track at James Monroe is a good place to work out today. Ask Mom or Dad to take you there. It’s important that you do something today because we will be picking up the pace to prepare for our upcoming meets. Do not lose your conditioning! If you can’t get to the track, just use the times on a treadmill or jump rope and go hard! Ensure you do your normal warm-up, cool down, and stretch before you start today’s workout.

The following is today’s workout.

Today- 20 min run, finishing with (6) 100 Meter sprints.

Today – 2 to 3 Mile Run