Waconia XC 300 Club
“It Never Gets Easier, you just go Faster” - Greg LeMond
Off Season/PreSeason Training is basically THE ONLY WAY to maximize your potential as a Cross Country Athlete. We’re sorry, but in this case, putting in personal miles is THE ONLY WAY to increase your fitness and help our team reach our potential. IT IS SIMPLE*…run 300 miles during the months of June, July & August & you’re in! *simple not easy
NOTE: as of 2025 the 300 Club is OPEN To “Parents of” WacXC Athletes…same program and all details/rules apply! Approval Forms for BOTH Athlete and Parent are downloadable below and are DUE Friday, Sept 4th #BAM
300 Club Benefits Include:
1) Increased personal fitness…you’re goin to look and feel goooood!!!
2) A Faster* Season 5K time *than if you didn't put in the miles
3) Our team will be more competitive during the XC Season (all because of you…yaa)
4) 300 Club Merch…a sweet 300 Club t-shirt (sporting a 300 tee around town/school is a “FLEX”)
5) Team Recognition for your accomplishment (300 Tee Ceremony & Group Flex Pict)
CLICK HERE for a Printable Summer Calender for logging miles!
How to Become a Member? (we are keeping this simple)
1) Track/Log your personal Running Miles for June, July & August (written down)
2) Parent/Guardian Signature on 300 Club Approval Form (given out Tues Sept 3rd)
3) Turn in Approval form (coaches cannot take log of miles from athletes)
4) Approval Forms Due Fri. Sept 5th* (again just the form not the log)
*300 Club T-shirts ordered for XC banquet at this time
5) 75% of mileage should be actual “running” and not cross training…see guide below
Cross Training Distance Guide for Waconia Distance
Option #1 – Swimming 1:4
I mile of swimming* = 4 miles of running
Option # 2 – Biking 3:1
3 miles of Biking = 1 mile of running (this is BIKING…not riding e-bike to Starbucks)
Option # 3 –Elliptical Machine .66:1 (stay away from these)
.66 to 1 = 33% less efficient (60 min of Machine = 40 minutes of running)**
Option #4 – Cross Country Skiing 2:1 (Skate or Classic)
2 miles of Skiing = 1 mile of Running (Good Luck finding snow)
Option #5 – Stair Stepper Machine 1:2 (these little suckers are tough)
1 mile of stepper = 2 mile of Running***
Option #6 - E-biking 100:1
100 miles of e-biking/terrorizing the streets of Waconia = 1 mile of running
Option #6 – Other Sports (Soccer, Hockey, Wrestling)...you know what you feel like after a tough workout...please just “rate” yourself/base it on “miles”! (we trust you)
Reminder that at least 75% of mileage should be actually running
* = Swimming in lap pool...miles traveled down Slide at Safari Pool don’t count
** = stay away from the Elliptical machine unless you are injured...this machine is the work of the Devil for “athletes”...reading a book while working out is NOT working out...reading a book while working out is moving your body, which is GREAT, but not for “athletes”! (Ex = my mom is 80+ years old and her competition days are over...she belongs on the Elliptical NOT Waconia Distance Athletes)
*** = get your hands off the rails as much as possible...and if you start feeling dizzy please slow down or stop...these guys are TOUGH if done right, meaning thoughts of “I think this machine is trying to kill me tough” will fill your mind...try it!
Note: per MSHSL rules…XC coaches are NOT allowed to officially “track mileage” during the off-season! We will simply provide a FINAL MILES APPROVAL form on Tuesday, Sept 3rd to be brought home and signed by a parent/guardian to “officially” approve your summer 300+ miles. ALL we ask is that both Parent & Athlete are honest and have been keeping tabs on miles throughout the Summer training period. Athletes WILL be able to use ANY miles gained during the regularly scheduled practice times starting on August 12th…coaches will give a general “miles covered” at the end of practice during this time.
There is a HUGE difference between talking about giving 110% and actually GIVING 110%
#BAM
Downloadable Approval Forms (both parent & athlete)
CLICK HERE To Download Athlete 300 Club Approval Form
CLICK HERE to Download Parent 300 Club Approval Form