Bears Track Club Parent Resource
On Your Own Guide
For days when Bears Track Club does not meet in person, use the group guidance below. Cubs should mainly run at practice, middle school has a simple weekly rhythm, and high school athletes should check the Bears TC App for their individualized training.
What to do by group
Cubs
We would love for Cubs to mainly run at practice. On Tuesday, Friday, and Sunday, do another activity or take the day off. If they want an extra run, Wednesday and Saturday can be 20-30 minutes easy with a few strides.
Middle school
Tuesday and Friday are OFF, cross-training, or 20-30 minutes at recovery effort. Wednesday is a little longer foundation run, usually 30-40 minutes with 5 strides. Sunday is OFF.
High school
High school athletes should check the Bears TC App for the full assignment, including duration, effort, paces, and any make-up work. The app is the training source for HS athletes.
How athletes should use the plan
App first for HS
The Bears TC App is where high school athletes should look for individualized minutes, workout notes, assigned effort, paces, and make-up work.
Middle school rhythm
Middle school athletes can use the simple weekly rhythm above unless Coach Luke gives a more specific assignment.
Read the calendar
Orange means the team is meeting for practice, blue means OYO, gray means OFF, and gold means there is an extra HS-only option.
Why on-your-own days matter
Distance running improves through consistency. Missing the occasional day is not a big deal, but athletes get better when they keep stacking steady work over time instead of only training when the team meets in person.
On-your-own days are part of that consistency. The goal is not to chase hero workouts. The goal is to complete the assigned work, keep the right effort, and keep moving forward week after week.
Best practices before heading out
Check the workout
High school athletes should use the Bears TC App for the actual assignment so they know the duration, effort, and purpose of the day. Middle school athletes can use the weekly rhythm above unless they are given a more specific assignment. Cubs follow coach guidance.
Respect the effort
Even recovery days should stay controlled. The right easy effort helps athletes absorb training instead of digging a deeper hole.
Check the weather
Adjust timing and location if weather is unsafe. If the conditions are questionable, choose the safer option instead of forcing the run outside.
Run with other people when possible
Meeting up with teammates or friends makes on-your-own days easier to complete, adds accountability, and keeps athletes safer than heading out alone whenever possible.
Group runs also help athletes keep the day enjoyable and consistent instead of skipping the session or turning an easy day into something too hard.
Indoor fallback options
Treadmill, bike, or elliptical
- If outdoor conditions are unsafe, indoor cardio is a good substitute.
- Aim for roughly 50-60 minutes at a steady aerobic effort.
- The session should feel moderately challenging, not all-out.
Other cardio options
- Body-weight circuits
- Jump rope
- Stair climbing
- Other safe indoor cardio if standard equipment is not available
High school only
Palmer Ridge lift option
HS athletes should aim for strength training 1-3x per week when appropriate. HS students may also go to the Palmer Ridge weight room at 11:00 AM on Mondays and Thursdays to lift. This is a supplemental training option and is separate from the normal team practice time.
School facility access
If school is delayed but not canceled, high school athletes may also be able to use school fitness facilities such as the weight room, treadmill, elliptical, or bike when that access is available.