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Training Schedule for the week of August 24

Published by
tdimarco   Aug 23rd 2015, 5:47pm
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Monday, August 24 (practice is at 5:45am)

Speed Workout

Varsity = 5 miles = 1.5wu + 4x150m (50 stride/ 50 sprint/ 50 stride) + 3x30m @ 97% effort w/ 3 min walk + 3cd

Non Varsity = 4 miles = 1.5wu + 3x150m (50 stride/ 50 sprint/ 50 stride) + 2x30m @ 97% effort w/ 3min walk + 2cd

6th period = Core Routine + Ice (Everyone)

VB PM run (after core) = 4 miles

Tuesday, August 25 (practice @ 5:45am)

Recovery Run

Long = 7 miles

Middle = 6 miles

Short = 5 miles

6th period = Abs + ice

Wednesday, August 26 (practice @ 5:45am)

Hill Repeats @ Old English 

Long = 7 miles (20x100m)

Middle = 7 miles (15x100m)

Short = 6 miles (10x100m)

6th period = Core + Ice

VB PM = 4 miles

Thursday, August 27 (practice @ 5:45am)

Recovery Run

Long = 7 miles

Middle = 6 miles

Short = 5 miles

6th period = Abs + ice

Friday, August 28 (practice @ 5:45am)

Hill Run

Long = 7 miles

Middle = 6 miles

Short = 5 miles

6th period = Core + Ice 

Saturday, August 29 (practice at 6:30am = Legg Lake in Whittier Narrows)

AT Run on League Course #1

Long = 9 miles (2wu + 5 @ AT pace + 2cd)

Middle = 8-9 miles (2wu + 4-4.5 @ AT pace + 2cd)

Short = 7-8 miles (2wu + 3-4 @ AT pace + 2cd)

Sunday, August 30 (No practice)

 

Total Miles

Long = 42-50 miles

Middle = 40 miles

Short = 34 miles

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