Important information for all U11 to U17 cross country runners: Herts Champs & training

From Mike Dunphy, head coach, Middle Distance Squad

Firstly, a reminder that if you wish me to enter your son/daughter for the county cross country championships at St Albans on SUNDAY, 6 January, and you have not yet paid me the £5 entry fee, you must do either TONIGHT  (Thursday) or next Tuesday, BEFORE training starts, so that I can hand over to Diane the money collected plus the completed entry forms in good time for them to be sent off with a club cheque before the closing date.

Anyone who wishes to be entered for the U20 races is advised to submit their entries individually by going online to

Secondly, since the start of the cross country season every weekend when there has not been a cross country league match I have organised training sessions in the park at St Albans, which are attended by all the best runners in the training group. More recently I have invited some of the younger runners who started with the group in September to take part, and I now wish to give every member of the group the opportunity to take part in one or more of these sessions.  These sessions start at 9:30 and last for just over an hour.  We meet at the Hypocaust – the white building in the centre of the park  (see map here)- and Cross Country spikes are essential.

The attached link shows all the group training and racing sessions which are planned in the buildup from now until the County Championships on 6 January, and you will see that during that period five grass sessions are planned, as follows:

Saturday, 8 December
Saturday, 15 December
Thursday, 27 December
Sunday, 30 December
Wednesday, 2 January

These sessions utilise several different circuits, all of which have been accurately calculated with a measuring wheel, giving us the possibility to run distances as follows:

Long Reps: 1,680m or 1,385m or 1,124m or 840m
Short Reps: 545m or 313m or 208m
Hill Climbs: 140m or 200m

To give potential newcomers an idea of the volume of work involved, the record of the sessions carried out so far this winter is also attached here.

For those who have previously signed up for the Saturday sessions for September-December there will be no charge for the sessions on 15, 27 and 30 December.  However, as the next session on 8 December is in addition to the original published programme, the £5 charge per session will apply for everyone taking part, payable on the day.

If your son/daughter wishes to give these sessions a try, please send me a text or email to confirm (


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About Catherine Davies

Catherine has been an active member of Dacorum & Tring AC Road Runners since 2007, and her three children have all passed through Mike Dunphy's Middle Distance squad.