All Practices 8:30 AM. Meet on the Outdoor Track by the staff parking lot.
"Hard work does not guarantee success, but no success is possible without hard work."
Week of 12/22 (Down Week, 5-8 miles less than the previous week)
Monday: Long Run (4-8 miles)
Tuesday: Recovery Run (3-5 miles)
Wednesday: Workout by Time
Warm-Up 10-15 minutes
5, 4, 3, 2, 1 minutes hard each with an equal amount of recovery running
(So 5 hard, 5 easy, 4 hard, 4, easy, and so on)
Cool-Down 10-15 minutes (5-8 miles)
Thursday: Merry Christmas Off or OYO (0-4 miles)
Friday: The Nuke or Hill Workout
Warm-Up 10-15 minutes
6-10 X Hill (about 400m) Hard with recovery running back down
Cool-Down 10-15 minutes (5-8 miles)
Saturday: Trail Run (3-5 miles)
Total: 20-38 miles
"If you want to become the best runner you can be, start now. Don't spend the rest of you life wondering if you can do it."
Week of 12/29 (Back to the same mileage as the week before break)
Monday: Long Run (5-10 miles)
Tuesday: Recovery Run (3-6 miles)
Wednesday: Workout by Time
Warm-Up 10-15 minutes
6 X 4 minutes @ tempo pace with 2 minutes recovery running
Cool-Down 10-15 minutes (5-8 miles)
Thursday: Recovery Run (3-6 miles)
Friday: Workout by Time
Warm-Up 10-15 minutes
12 X 1 minute hard with 1 minute recovery running
Cool-Down 10-15 minutes (5-8 miles)
Saturday: Trail Run (4-7 miles)
Total: 25-45 miles
"It's not about what you are capable of, its about what you are willing to endure."
Since we will not be in the weight room core work will be very important. Complete the Plyo Leg Workout 2 times a week and the Titan Circuit with Push-ups 4 times a week. Captains and Upperclassmen will lead all practices, you may drive to SHP, Liberty Park, or Cottonwood Complex to run on grass on any recovery day or the Trail Run days. Have a great break, Merry Christmas!