WEEK OF JULY 27 PRACTICES

FOR THOSE OF YOU CURRENTLY ON VACATION, TRY TO GET THESE WORKOUTS IN ON YOUR OWN

WEEK OF JULY 27 PRACTICES

(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN)

DAY 1

WARMUP RUN

STRETCH

WALL STRETCHES

BASE RUN OF 2 TO 4 MILES BASED UPON EXPERIENCE

CORE WORK

DAY 2

WARMUP RUN

STRETCH

ACTIVE WARMUP

TEMPO RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE

LEG CIRCUITS

DAY 3

WARMUP RUN

STRETCH

WALL STRETCHES

BASE RUN OF 2 TO 4 MILES BASED UON EXPERIENCE

CORE WORK

DAY 4

YOUR OWN ROUTINE

SOCIAL DISTANCING, WEARING MASKS, AND SEPARATE WATER BOTTLES STILL IN EFFECT. SUGGESTED RUNS IN MORNING OR EVENING.

JULY 27 NO MORE  CLINICS.

WE ARE ENDING THIS SERIES ON THIS DATE DUE TO LACK OF INTEREST. PERHAPS THOSE FOLKS WILL RUN WITH THE CROSS COUNTRY RUNNERS IF INTERESTED IN GETTING INTO CONDITION.

WEEK OF JULY 20 PRACTICES

FOR THOSE OF YOU CURRENTLY ON VACATION, TRY TO GET THESE WORKOUTS IN ON YOUR OWN

WEEK OF JULY 20 PRACTICES
(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN)

DAY 1
WARMUP RUN
STRETCH
ACTIVE WARMUP
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
LEG CIRCUITS


DAY 2
WARMUP RUN
STRETCH
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
CORE WORK


DAY 3
WARMUP RUN
STRETCH
ACTIVE WARMUP
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
LEG CIRCUITS


DAY 4
YOUR OWN ROUTINE



SOCIAL DISTANCING, WEARING MASKS, AND SEPRATE WATER BOTTLES STILL IN EFFECT. SUGGESTED RUNS IN MORNING OR EVENING.



JULY 27 MEET AT BIRCHLAND FOR LAST TIME FOR CLINIC.

WE ARE ENDING THIS SERIES ON THIS DATE DUE TO LACK OF INTEREST. PERHAPS THOSE FOLKS WILL RUN WITH THE CROSS COUNTRY RUNNERS IF INTERESTED IN GETTING INTO CONDITION.

WEEK OF JULY 13 PRACTICES

WEEK OF JULY 13 PRACTICES
(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN)

DAY 1
WARMUP RUN
STRETCH
ACTIVE WARMUP
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
LEG CIRCUITS


DAY 2
WARMUP RUN
STRETCH
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
CORE WORK


DAY 3
WARMUP RUN
STRETCH
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
CORE WORK
LEG ELEVATIONS

DAY 4
YOUR OWN ROUTINE


SOCIAL DISTANCING, WEARING MASKS AND SEPARATE WATER BOTTLES STILL IN EFFECT. SUGGESTED RUNS IN MORNING OR EVENING.

JULY 20 MEET AT BIRCHLAND AT 6:30 TO HELP WITH CLINIC

CLINIC IS HAPPENING

WEEK OF JULY 6 PRACTICES

WEEK OF JULY 6 PRACTICES
(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN ROUTINE)

DAY 1
WARMUP RUN
STRETCH
ACTIVE WARMUP
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE



DAY 2
WARMUP RUN
STRETCH
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
CORE WORK


DAY 3
WARMUP RUN
STRETCH
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
LEG CIRCUITS

DAY 4
YOUR OWN ROUTINE

REMEMBER THAT YOU START BUILDING YOUR CARDIOVASCULAR ENERGY SYSTEM AFTER THREE CONSECUTIVE (WITHOUT STOPPING) MILE RUNS.

KEEP HYDRATED AND RUN EITHER IN THE MORNING OR THE EVENING. RUNNING IN THE HEAT CAN BE COUNTER PRODUCTIVE.

EXERCISE SOCIAL DISTANCING WHEN WARMING UP AND DOING POST RUN ACTIVITY.

WEAR A MASK EXCEPT WHEN ON YOUR RUNS.

JULY 13 MEET AT BIRCHLAND AT 6:30 TO HELP WITH THE CLINIC

SUMMER WORKOUT WARMUPS AND POST RUNS

WARMUP RUN

JOG 800 METERS FOR WARMUP OR ABOUT 10 MINUTES

STATIC STRETCHING (12)
(TO FURTHER LOOSEN UP MUSCLES)

NECK
ARMS
SHOULDERS
HAMSTRINGS
QUADRICEPS
RIGHT LEG OVER LEFT
LEFT LEG OVER RIGHT
HURDLER'S STRETCH RIGHT
BACK STRETCH RIGHT
ANKLE TURNS LEFT
ANKLE TURNS RIGHT
HURDLER'S STRETCH LEFT
BACK STRETCH LEFT
ANKLE TURNS RIGHT
ANKLE TURNS LEFT
GROIN STRETCH

DYNAMIC WARMUP (20)
(EXPLOSIVE IMPACT - DONE ON STRENGTH DAYS)

JUMPING JACKS
DUCKS (TOES, HIPS, AIR, HIPS)
WINDMILLS
ARM CIRCLES

WALL STRETCHES (MINUMUM 10 SECONDS OR MOVEMENTS)

ACHILLES' STRETCH ( EACH SIDE)
LEG SWING RIGHT
LEG SWING LEFT
RIGHT SWING CROSSOVER
LEFT SWING CROSSOVER

RUNNING DRILLS (30 METERS)

HIGH KNEES ( QUICK/SHORT)
BUTT KICKS(KNEES HIGH)

LEG CIRCUITS
(2 SETS- DONE PERIODICALLY)

20 BODY WEIGHT SQUATS (30 SEC. REST)
20 LUNGES (10 EACH SIDE (30 SEC REST)
10 BODY WEIGHT SQUAT AND JUMPS
3 MINUTE REST BETWEEN SETS

CORE WORK
(DONE ON SOME DISTANCE DAYS 60 SEC. EACH)

PLANK
SINGLE LEG PLANK
ALTERNATE LEG PLANK
SIDE PLANK
OTHER SIDE PLANK
BRIDGE

TEMPO RUN

SIMPLY A RUN A BIT FASTER THAN A BASE RUN

ELEVATIONS 

ELEVATE LEGS TO IMPROVE BLOOD FLOW - 5 or MORE MINUTES