4k, 5k 800, 1600, 3200, RUN WEIGHTS BIKE/SWIM.

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Presentation transcript:

4k, 5k 800, 1600, 3200,

RUN WEIGHTS BIKE/SWIM

Beginning of Season LADDERS LONG RUNS

Mon. 4 miles 8 miles steady w/3 pickups Tues. 4 miles 6 miles Weds. 4 miles 8 miles Thurs. 4 miles 4x4:00 min. on a course Fri. 6 miles steady Sat. Race

Ladders

Mon. 4 miles fast 6 miles steady Tues. 4 miles race Weds. 4 miles recovery day off or easy run Thurs. 4 miles fast 2x3:00 2x2:00 2X90secs. 2x60secs. Fri. 5 miles steady Sat. Invitational

SPEED + STRENGTH = FASTER TIMES

END OF SEASON DECREASE MILEAGE SHORTER, FASTER RUNS STAY FOCUSED VISUALIZE

Mon. 4miles fast 8-10 miles Tues. 3 easy 4-6x800 Weds. Steady or day off Thurs. 7x90secs. Fri 4 miles Sat. Race

TRAIN HARD TO RACE EASY OR TRAIN EASY TO RACE HARD THE KENYAN’S(Runner’s World )

Nutrition -to fuel the body -to repair muscles -the glycogen window

Parent Meeting Team Roster Meet Schedule and Directions Awards Student Handbook Rules Rules of the Game Sheet

Summer Activities Jr. Cross Country Clinic Running Club Team Camp