Folders |
Training Schedule for the week of September 21
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Monday, September 21 (practice @ 5:45am) 6th Period = Core & Ice Long = 14 miles Middle = 12 miles Short = 10 miles Newbies = 7-9 miles Tuesday, September 22 (practice @ 5:45am) 6th Period = Abs & Ice Hill Repeats Long = 7 miles (6x800m Hill Repeats) PM VB = 4 miles Middle = 6 miles (5x800m Hill Repeats) PM VG = 3 miles Short = 5 miles (4x800m Hill Repeats) Wednesday, September 23 (practice @ 5:45am) 6th period = Core & Ice Recovery Run Long = 7 miles Middle = 6 miles Short = 5 miles Thursday, September 24 (practice @ 5:45am) 6th Period = Abs & Ice Mile Repeats Long = 7 miles (2wu + 3x1600 @ 97% of VVO2 max + 2cd) PM VB = 4 miles Middle = 7 miles (2wu + 3x1600 @ 97% of VVO2 max + 2cd) PM Vg = 3 miles Short = 6 miles (2wu + 2x1600 @ 100% of VVO2 max + 2cd) Friday, September 25 (practice @ 5:45am) Recovery run or Premeet 6th period Ice! Non competing athletes = Core & Ice Long = 6-7 miles Middle = 5-6 miles Short = 4 miles Saturday, September 26 (Billy York Invitational) Everyone - Abs after workout/ race Non competiting athletes = 7-8 miles on course @ up tempo pace Everyone else = 7 miles (2wu + race + 2cd) Sunday, September 27 (On own) Long = 4 miles Middle = 3 miles Short = 2 miles Total Miles Long = 56-62 miles Middle = 48-54 miles Short = 42 miles |