School District 42 Maple Ridge-Pitt Meadows
Distance Runners Program
|Sunday |Long run- minimum 60 minutes for seniors , 40 for juniors |Seniors – 16 k |
| |Core work |Juniors – 8-10 k |
|Monday |Easy running |40 minutes |
| |Core work |8 x 100 m strides |
|Tuesday |Training Pitt Secondary |4 x 1500 – week 1 |
| |Strength/Endurance Intervals- |2 x 1200, 1000, 800, 600- week 2 |
| |Warm up run followed by Flexibility exercises( A,B,C) |6 x 800 – week 3 |
| |Cool down run after intervals |8 x 400 week 4 |
| | |Weight workout(squat-bench-dead lift –cleans-weighted arm |
| | |swings(pocket to face) |
|Wednesday |40 minute tempo run |40 minutes continuous run at cross country race pace every si |
| |Core work |often picking it up for one or two minutes followed by 8 x 100 m |
| | |strides |
|Thursday |Training at PMSS | |
| |Warm up run followed by Flexibility exercises( A,B, C) |Speed work |
| |Cool down run after intervals |Weight workout(box jumps single and double leg-bench press- one |
| | |arm dumbbell row |
|Friday |20 Minute Easy running |Flexibility exercises ABC |
| |Core work |8 x 100 m strides |
| | |10 minute Cool down run |
|Saturday |Meet at MRSS 1030 AM Warm up run followed by Flexibility |Speed endurance |
| |exercises( A,B, C) | |
| |Cool down run after intervals | |
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