Saturday, July 15, 2017- Long Run Warm up 10 minutes Show Me Black- 70 (Run/walk if needed) Purple- 75 Minutes (Conversational Pace) Gold- 85 minutes at an easy pace (no fast finish) Week 6- Dead Week 2 Monday, July 17, 2017 20 minute Easy Run Tuesday, July 18, 2017 Warm up 10-20 minutes 10 x 200m stride with 200m walk/jog recovery + Cool down 10-20 minutes Wednesday, July 19, 2017 Run 35 minutes Thursday, July 20, 2017 Progression Run 45-60 minutes with the last 10-20 minutes at a medium-hard effort Friday, July 21, 2017 Recovery Day Run for 25-35 minutes Saturday, July 23, 2017 Fast Finish Long Run 70-85 minutes with the last 5-10 minutes at a medium-hard effort Week 7- Team Led Week and Camp Week Monday, July 24, 2017 Mile Time Trial Day at Womble Team Led Practices for the next 4 days at 7 a.m. at Womble Tuesday, July 25, 2017 Warm up 10-20 minutes 100m, 200m, 300m, 300m, 200m, 100 meter stride with 200m walk/jog recovery + Cool down 10-20 minutes Strides are NOT all-out sprints but are short periods of faster running at your goal championship season XC pace. After a few Stride Workouts (which I recommend you do on an XC surface), begin to perform them on a rolling course so that some strides are performed on up hills, some on flat ground and some on down hills. Wednesday, July 26, 2017 Recovery Day Run for 25-35 minutes Thursday, July 27, 2017 Progression Run 45-60 minutes with the last 10-20 minutes at a medium-hard effort (~tempo pace) Friday, July 28, 2017 Recovery Day Run for 25-35 minutes 1st DAY OF PRACTICE ON MONDAY, JULY 31ST!!! REST ON SATURDAY AND SUNDAY
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