Captain's Practice begins Monday June 19th. 
Tuesdays - 8:00
Thursdays - 8:00

These are optional.  If you are fine running on your own or can make all of these days, that is ok.  The main thing is that you are running.  Make sure you have a new pair of shoes.

Inexperienced runners:
Expect the first two weeks to be your toughest challenge.  You can start by just running 10 to 15 minutes every other day.  If this is a challenge, run what you can, walk till you recover, then run again.  When you can run 10 minutes straight add another day.  If you can do it four days a week then add a fifteen minute day each the following weeks until you are able to run for fifteen minutes 4-5 days a week.  

Experienced runners
Hopefully most of you have been running already.  The main thing during this time is to put on miles.  These miles are the basis for improving your times from last year.  Start with 2-3 miles four days per week and build from there.  Increase your mileage 5-10% each week.  Be conservative if you are newer to running or can not handle larger increases in mileage.  After a couple weeks one day a week can be a longer run (ex. if three was the furthest you ran previously then go 5 one day).  The next day could be an easy short run or a cross training day (biking, rollerblading, swimming, etc.).  If you have been running for a few weeks, you may even throw in a threshold day (comfortably hard for 10-20 minutes) every 7-10 days. None of these runs should cause you to be out of breathe.

www.mapmyrun.com can help you find the mileage of your runs.

Medtronic	3 Miles	Old Central to Medtronic Bridge and back
Gooney Golf	2 Miles	North to McDonald’s. Follow service rd to gooney golf. Take Able St back
DQ Run	3 Miles	Able St North to Laddie Lake. Cut through on bike trails to 65. Go rt to DQ
Spring Lake	3 Miles	Cross walking bridge over 65 and go to Stop sign. Go right or left around the lake.
Gooney Town	4 Miles	Gooney Golf but at Able go across Able past Northtown. Go left at frontage rd, rt at Petro pete’s back to SLP.
Westwood Middle School	4 Miles	Able to “T” go left.Go rt at St Tim’s to wwood. Go around the school and back.
Sandee's	4 Miles	Old Central to Sandee’s Restaurant. Turn around and come back
Locke Park	4 Miles	South to Woodcrest elem. Past trailer courts, Target warehouse to Locke pk. Follow blacktop to Columbia arena go rt at rd. Go North back to Osborne to school
Tunnel Run	4 Miles	Go South from SLP to Woodcrest Elem. Continue South past trailer park to stop sign. Cross and go left. Go rt at next road, passing Target warehouse. Enter Locke Park and continue South on trail. Go left into tunnel. Exit on Old Central and go left back to school.
Springbrook Gate	3 Miles	81st ave West to Univ. Cross at light. Go right after McDonald’s to Springbrook Apts. Follow trail to entrance. Turn back at gate
Springbrook	5 Miles	Go in at gate and take longest path around park
Knollwood	5 Miles	Cross 65 on walking bridge. Go rt around lake to Knollwood. Go South to H-2?? Go rt to Old Central. Rt to school.
Knollwood Long	7 Miles	Go straight to cross old Central to bike trail. Take trail to tunnel, to Locke Park. Go left on dirt trail to Columbia arena. Rt to SLP.
Moore Lake to Totino	6 Miles	Moore Lake run but before 65 go left up “the hill” to “T”. Go left past Totino HS. Go left at stop back to old Central and return to SLP.
Run to The River	7 Miles	Take 79th West to river. Follow river road North and wind thru a bunch of streets that I don’t know to That road that goes past Spring Brook Nature Ctr. Cross University and go East back to Able and to school.
Moore Lake	7 Miles	Old Central to 65. Cross 65 and take first right. Go past Fridley HS. Go rt at “T”. Go left on Able to Missippi. Go rt to frontage road. Take this thru locke park and back to school (past trailercourts by woodcrest elem.)
Silver Lake Park/Irondale/Rice Creek trail	8 Miles	Cross over 65 on walking bridge. Go rt on old Central to Osborn. Go left. Cross Silver Lk rd and go into park. Follow trail thru park to Long Lake rd. Go rt to Rice Creek trail just past Irondale HS. Take trail to old central and rt back to school.
Territorial	9-10 Miles	Go to wwood middle school and get on bike trail on West side of bldg. Cross hi 10 on bike path and go rt to Univ. Ave. Stay on service rd to Territorial. Go rt. Stay on rd for a long time. It turns into Polk. Go left on 89th?? To Able st. Go left back to school.
East River Long	7-8 Miles	Take 81st west and cross university at the stoplight. Take a left on Beech st.  Take a right on 77th. Then a left on East River road. Go about 1.5 miles and take a left on Mississipi st.  Follow Mississippi to old central and take old central back to school.
East River Medium	6 Miles	Take 81st west and cross university at the stoplight. Take a left on Beech st.  Take a right on 77th. Then a left on East River road. Take a right on Osbourne rd. Then Take a right on Commerce Ln and then a left on 73rd ave.  Follow 73rd to old central and take old central back to school.
East River Short	4 miles	Take 81st west and cross university at the stoplight. Take a left on Beech st.  Take a right on 77th. Then a left on East River road. Take a right on Osbourne rd.  Follow osbourne to Tyler.  Take a left on Tyler and finish at school.
Cummings Diesel Run	4 Miles	Cross the walking bridge to old central. Go south and then take a left on Osbourne road.  Take a right on Silver Lake Road. Follow Silver Lake Road to county road H2 and go right.  Take H2 to Old Central and follow Old Central back to the school.
Cummings Diesel Run Long	5 Miles	Cross the walking bridge to old central. Go south and then take a left on Osbourne road.  Take a right on Silver Lake Road. Follow Silver Lake Road to county road H and go right.  Take H to Old Central and follow Old Central back to the school.
Irondale Run	7 Miles	Cross the walking bridge to old central. Go south and then take a left on Osbourne road. Take a right on Silver Lake Road. Follow Silver Lake Road to county road H2 and go left. Take H2 to Long Lake Road and go right.  Follow Long Lake Road to the railroad tracks and take a right on the path.  Follow the path to Old Central and take Old Central back to school.
Laddie Lake Short	3 Miles	Take 81st to Able st. and go right.  Follow Able across hwy 10 and take a right on 87th st. Turn around at Laddie lake gate and follow the same path back.
Laddie Lake Long	4.5 Miles	Take 81st to Able st. and go right.  Follow Able across hwy 10 and take a right on 87th st. Take the path through Laddie Lake park and continue on 87th st until the frontage roade and turn right. Then turn right on 85th st and then a left back into Laddie Lake park and take the same path back.