TROY CROSS-COUNTRY



Date: Monday, July 1 (Canada Day)Location: Lost Creek Pre-hab WorkWorkoutPost RunSit-ups Option A LM/LSRunning form drillsAll 25A thenL1- 20@ A-SSS 10@ staminaL2- 20@ A-SSS 15@ staminaL3- 25@ A-SSS 15@ staminaCheetahs- +4x4:00@stamina effort w/ 1:00rec *On stamina portion do first 2 reps out and follow the same route back in reverse with the goal of getting further on the 4th rep than where you began the 1st rep.All 5AFeSSSRCanada Day contestNotes: This week initiates “Phase 2” of the summer conditioning training thus we will gradually increase mileage and intensity a bit but nothing that you shouldn’t be able to handle if you put in work during the first few weeks of the summer. Workouts are still mostly unstructured (gauge by feel rather than hitting set times at a particular distance) but the fitness gained during June should help you complete the workouts done in July. Remember to run at YOUR perceived pace effort which may or may not match the person you are running with. The last thing you should do is slow down the last 10-15 minute stamina portion of the run because you started too fast as you wanted to keep up with your friend(s). You can’t learn to run faster at the end of the run if you never do it. Date: Tuesday, July 2Location: TBD (breakfast club)Pre-hab WorkWorkoutPost RunStandard SAMLM/LSL1- 35AL2- 45AL3- 55ACheetahs- 35A + track sprint drills until L3 is finishedSSRNotes: It is finally hot out so remember to keep hydrating all day long. Be an honors running student, pass the Pee Test (see page 2) Date: Wednesday, July 3Location: meet outside THS weight roomPre-hab WorkWorkoutPost RunLM/LSL1- 40AL2- 45AL3- 50ACheetahs- 40A + track sprint drillsAll: 4x :20/:20/:20s on football practice field at the conclusion of the aerobic runLiftFoam roll if you have time after lifting or have access at home SSR (likely done at home)Notes: More experienced team members please assist less experienced teammates while lifting. Date: July 4 (USA Independence Day)Location: Brukner (possible alternate location TBD based on trail conditions)Pre-hab WorkWorkoutPost RunStandard SAMLM & LSL1- 55AL2- 1:05AL3- 1:15ACheetahs- 45A + 4x:10 hill sprints w/ walk down?FALL- toe splay “wiggles” toe alphabet3x :45 single leg stand (with eyes closed if eyes open is too easy)Independence Day contestSSR (if time permits but likely at home)Notes: Date: Friday, July 5Location: Charleston FallsPre-hab WorkWorkoutPost RunLM & LSPre-workout running drillsAll 20A + 4x :20/:20/:20L1- 15 natural fartlekL2- 20 natural fartlekL3- 25 natural fartlekCheetahs- 15 natural fartlek + 4x :20/:20/:20 in prairie All- 10A + 2x :20/:20/:20SRRFoam roll (if available) or self-massageNotes: Natural fartlek- pick the length of your hard/easy bouts, can be based on time, natural landmark, or set distance. The only requirement is that all uphill segments must be run at a hard effort (those with more experience try to go hard another ~:10 after cresting the hill). Try to get in as many hills as possible- HILLS MAKE YOU A MENTALLY AND PHYSICALLY TOUGHER RUNNER! Date: July 6Location: OYO or with groups at location TBDPre-hab WorkWorkoutPost RunPick 8 Standard or Alternative SAM exercises LM & LSL1- 40A + 6x :20/:20/:20L2- 45 +6 :20/:20/:20L3- 50A +6 :20/:20/:20Cheetahs- 40A +6:20/:20/:20SSRLegs up- 6-8minNotes: It is likely you are a bit tired from the increase in mileage/intensity this week compared to previous weeks. It is normal and to be expected. Rest and recuperate and be ready for Monday.Date: July 7Location: OYO Pre-hab WorkWorkoutPost RunRest and recuperate or complete a workout today to make up for a missed one earlier in the week or run today if you know you will not be able to a day next week.Notes: ................
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