Summerville Cross Country Season Workouts

Transcription

1 Summerville Cross Country Season Workouts Subject to slight alterations at coaches discretion. All athletes have the option of always taking days off. day workouts listed are a suggestion, and not mandatory. Color Codes: Base Period (5 weeks) Speed Period (7 weeks) Peak/End Period (3 weeks) Races Grouping Aerobic/ FK Recovery Intervals/ hills (not all are burnout interval Make-up practice day workouts; some are speed maintenance) Week 1 Wed 8/19 Thurs 8/20 Fri 8/21 Sat End: 5pm * End 5:30 A 5 miles, AC, 1 mile warm-up 7 miles AC run 75 min long 45 min run AC= aeroic with water dynamic run or off conditioning breaks every stretches IR s IR= intervals miles (1/2 mile GIP 50X4 with 30 sec rest) X 6 Focus on base Cool down during purple period B Same as A, Same, IR 6 miles AC run 5 mile run X train or X train= but 4 miles circuitx 5 off min of aerobic activity other than running (biking,

2 jumproping, swimming, trampoline jumping, etc.) C Same as A, but 3 miles Same, IR circuit x4 5 miles AC run 4 mile run X train or off Week 2 Mon 8/24 Tues 8/25 Wed 8/26 Thurs 8/27 Fri 8/28 Sat End 5:15 End 5:45 End 5:40 End 5:15 Back: 7pm A Warm-up**, 1 8 mile run 2 3X2 miles at 6 mile run, easy Lodi Flame RR < 50 SS=65 RR=recovery run mile core workout AT pace Invite Dynamics** In set=5 min *Include 2 5X800 s rest miles+ of warm- OS=overstriders 90 sec rest up, and 2 miles+ Cool down** Between of cool down SS=steady state sets=2 easy laps, 5 min rest OS** B Warm-up, 1 6 mile run 2 3X1 mile at 4 mile run, easy Lodi Flame RR < 30 X train mile AT pace Invite Dynamics *Include 2 3X800 s 90 sec miles+ of warm- rest up, and 2 miles+ 3X400 s of cool down 60 sec rest Cool down C Warm-up, mile run 4X800 at AT 4 mile run, easy Lodi Flame RR <30 X train mile pace Invite Dynamics *Include 1 mile+ 6X400 s 60 sec of warm-up, rest and 1 mile+ of

3 Cool down cool down Week 3 Mon 8/31 Tues 9/1 Wed 9/2 Thurs 9/3 Fri 9/4 Sat End: 5:15 A 70 min FK run Mt. Elizabeth Warm-up Phoenix 45 min run and 60 min run WU WU=warm-up Core Hills Dynamics Lake games 4X600s CD=cool down Sugar Pine RR Warm-up, 1 4X minutes CD Grade (not out mile, up hill 3X800 and back) 12X100, sprint 6X300 up hill Cool down B 50 min FK run Mt. Elizabeth Warm-up RR 40 minutes 25 min run and 50 min run X train Core Hills Dynamics games Sugar Pine RR Warm-up, 1 5X800 Grade (not out mile, up hill 3X300 and back) 9X100, sprint 6X150 up hill Cool down C 40 min FK run Mt. Elizabeth Warm-up Same as B Same as B 40 min run X train Core Hills Dynamics Sugar Pine RR Warm-up, 1 4X600 Grade (not out mile, up hill 3X300 and back) 7X100, sprint 6X150 up hill Cool down Week 4 Mon 9/7 Tues 9/8 Wed 9/9 Thurs 9/10 Fri 9/11 Sat 9/12 End: 4:45 Return: see A Bear Claw 7 miles speed For the Hill of Game + pre- Sierra FK 60 Bear Claw is Tuolumne RR It race Invitational 1600 all out with Grade 1 mile SS, then 1200 All out

4 with 1 mile SS, 800 all out with 1 mile ss, 400 as fast as you humanly can.big coold down B Bear Claw 6 miles speed For the Hill of Game + pre- Sierra FK 40 Tuolumne RR It race Invitational Grade C Bear Claw 5 miles speed For the Hill of Game + pre- Sierra X-train Tuolumne RR It race Invitational Grade Week 5 Mon 9/14 Tues 9/15 Wed 9/16 Thurs 9/17 Fri 9/18 Sat 9/19 End: 5:00 End (if not End: End: 5:00 Return: meet): 5:15 5:30 See A 8X800s with 2 TH Ditch or Likely no AT pace, 6 5 miles easy, on Frogtown 85 min rest SugarPine race stay miles (this our home is Plyos and core tuned. would be like a course and canceled. work 60 minutes If no race, 10K race pace) trails SS (harder to then WEWOD OFF CAMPUS talk but not 8 (TBD) mile race pace) B 7X800s with 2 TH Ditch or Likely no AT pace, 5 5 miles easy on Frogtown 55 min rest SugarPine race stay miles (5 mile our home is Plyos and core tuned. race pace) course and canceled. work 60 minutes If no race, OFF CAMPUS trails SS (harder to then WEWOD talk) (TBD) C 6X800s with 2 TH Ditch or Likely no FK: 2 minutes 5 miles easy on Frogtown X-train min rest SugarPine race stay hard, 2 minutes our home is Plyos and core tuned. easy for 40 course and canceled.

5 work 40 minutes If no race, minutes. trails SS (harder to then WEWOD OFF CAMPUS talk) (TBD) Week 6 Mon 9/21 Tues 9/22 Wed 9/23 Thurs 9/24 Fri 9/25 Sat 9/26 End: 5:15 Return: See End: 4:40 Possible Return travel day to time: See Stanford, TBD A 5X1000 s with office loop recovery Igloi/ core Linden Long run (7) Puffy Paint Day Stanford Off B 5X800 s Igloi/ core Linden Long run (5) Puffy Paint Day Hard 3 Easy 30 with office Long run, on miles loop recovery your own (6-7 miles) Week 7 Mon 9/28 Tues 9/29 Wed 9/30 Thurs 10/1 Fri 10/2 Sat End: 4:45 Return: See A 60 min run, Pre-meet Sonora 6-7 miles easy s Long run off with high at VO2 goal speed FK pace B 50 min run Pre-meet Sonora 5 miles easy s Long run off with high at VO2 goal speed FK pace Week 8 Mon 10/5 Tues 10/6 Wed 10/7 Thurs 10/8 Fri 10/9 Sat 10/10 Return: See Make-up practice: 8 a.m. at track A Bear Claw Hills, focus Escalon SS 70 min Long run Easy Make-up

6 on repeat hill OS 88% VO2 max OR recovery practices charges, up to 25 Make- run required for 2 excused up pract- absences or 1 unexcused absence. ice B Bear Claw hills Escalon SS s Long run OR Rest Makeup practice Week 9 Mon 10/12 Tues 10/13 Wed 10/14 Thur 10/15 Fri 10/16 Sat End: 5:20 End: 5:00 A Long run, 80 For the Hill SS run, 60 min s 40 min run, 70 min SS 45 min min of It Game day B Long run, 60 For the Hill SS run, 50 min s 25 min run, 60 min SS 30 min min of It Game day Week 10 Mon 10/19 Tues 10/20 Wed 10/21 Thur 10/22 Fri 10/23 Sat End: 4:30 Return: See Make-up Schedule practice: 8 a.m. at track A s 3 mile Calavaras 7 miles FK On-pace mile 5 miles, 7-8 miles s recovery run repeats (4-5) race pace, s with OS and hard s lots of OR

7 stretching Makeup practice B s 3 mile Calavaras 5 miles FK On-pace mile 4 miles, 5-6 miles s recovery run repeats (2-3) race pace, s with OS and hard lots of OR stretching Make- up- pract- ice Week 11 Mon 10/26 Tues 10/27 Wed 10/28 Thur 10/29 Fri 10/30 Sat No practice. End: 4:30 Return: See End: 4:30 Pick students up at 3:00. A Rest day Pre-race MLL League 20 min run and Long run Friday 50 min run X train Go home and routine Finals, Amador ice baths get caught up on sleep B Rest day Pre-race MLL League 20 min run and Long run Friday 30 min run X train Go home and routine Finals, Amador ice baths get caught up on sleep Week 12 Mon 11/2 Tues 11/3 Wed 11/4 Thurs 11/5 Fri 11/6 Sat 11/7 End: 5:15 Those who need End: 4:30 Return: to make up See

8 practice will report to help Dieste, Tucker, or Dewey at 3:30. Locations TBD. End time: 5:30 A Bear Claw SS, 70 min 4X1 mile No practice Pre-race Subsections Easy 30 repeats at goal pace Make up Frogtown duties for missed practice B Bear Claw SS, 50 min 8X400 at goal No practice Pre-race Subsections Easy 30 pace, with 1 min rest Make up Frogtown duties for missed practice Week 13 Mon 11/9 Tues 11/10 Wed 11/11 Thur 11/12 Fri 11/13 Sat 11/14 End: 4:30 Return: See A s FK, 5 miles SS run, , 800, 600, Pre-race, Sections, Easy miles min 400, 200 ladder strides and Willow recovery stretching Hills Week 14 Mon 11/16 Tues 11/17 Wed 11/18 Thur 11/19 Fri 11/20 Sat 11/21

9 A 1000 s hills Long run with OS No practice. Student(s) should be picked up at 3:00 Rest 400 tags 60 min, easy Rest Week 15 Mon 11/23 Tues 11/24 Wed 11/25 Thur 11/26 Fri 11/27 Sat 11/28 No practice. Student(s) should be picked up at 3:00 Workout below, if budget can afford an overnight. Return: See A Long run s 1 x 1000, 2 x Rest Course warm- State min 600, 4 x 400 at up and cool Meet, goal pace down Woodward Park Significant : *Please note end times are approximate. They may be a little sooner or a little later than planned. **Not all warm-ups, cool-downs, dynamic stretches, and overstriders are marked. These will occur more frequently than listed and are up to coaching discretion. ***Strength training may occur after days in which speed workouts are accomplished and a significant race is more than 2 days out. Light strength training will boost metabolism, power, and speed, and add to an athlete s success. All athletes are expected to commit to practices, 5 days a week. There are three make-up practice days d, if you have an unexcused absence. I understand that appointments are definitely important, but please make every effort to avoid conflicts with this practice, as other league sports require the same amount of expected attendance. Two excused absences= one make-up practice. One unexcused absence = one make-up practice.

10 I have designed these workouts with actual state meet success for non-elite runners in mind if runners have received adequate based for 1-2 years during summer and winters (base in the off season is crucial!) as well as competition and training in spring track. This program can work. For those desiring to train simultaneously with a running club of your choice, you will not be allowed to run these high school practices easier to prepare for the evening club practice, and you are permitted one club practice per week during our regularly d practices, not counting as an excused absence (as you are working out), if I approve your club workout ahead of time. This is a trial year, and may not be guaranteed every year. If you choose to partake in both, please be aware that you may set yourself up for early premature burn-out before the season is over, and possible injury. You double-dip at your own risk. You are required to attend all league meets and sub-sections, and be available for sections and state if the opportunity arises. If you must miss an invitational for very special circumstances outside of your control, you must let me know by September 2 nd, and we will make alternate arrangements for make-up workouts equivalent to race day. Make every effort to attend invitational and all other meets. Athletes with sincere effort, improvement, capability, positive attitudes, and commitment to all practices and meets will first be considered for end-of-year awards.