WEEK OF AUGUST 31 PRACTICES

WEEK OF AUGUST 31 PRACTICES - TIME TO CONTINUE ON!

IT IS IMPORTANT THAT EACH PERSON HAVE THEIR OWN SUPPLY OF WATER AND HAND SANITIZER.

EXERCISE SOCIAL DISTANCING WITH MASKS WHEN WARMING UP..

IS OKAY TO REMOVE MASK WHEN RUNNING, BUT NOTHING CAN BE SHARED!

MON - UPDATED

STRETCH

2 MILE WARMUP RUN
TIMED TWO MILE RUN (VO2 MAX - MEASURING YOUR AEROBIC POWER
FULL RECOVERY
2 MILE COOL DOWN (POSSIBLY LESS FOR INEXPERIENCED RUNNERS

BODY CORE 

TUE -

REST: STRETCH   BIKE OR SWIM IF YOU CHOOSE TO

WED -

LIGHT STRETCH

6 MILE LONG RUN..(TRY TO RUN AT ABOUT 60-65% OF YOUR VO2 MAX PACE)

(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN LAST WEEK)

TRY NOT TO WALK DURING THIS RUN

THE PURPOSE IS TO BUILD UP YOUR AEROBIC THRESHOLD ON LONG RUNS/

RUN AT A CONVERSATIONAL PACE

WE ARE BUILDING AEROBIC AFTER 3 MILES OF RUNNING

BECAUSE OF COVID, IT IS SUGGESTED THAT WE KEEP OUR GROUPS SMALL AND 

NO BIGGER THAN 5 IN A GROUP

LEG CIRCUITS - 2 SETS

THU -

WARMUP STRETCH

5 MILE RECOVERY RUN 

BODY CORE

FRI -

ACTIVE WARMUP

2 MILE JOG FOR WARMUP - 1 MILE OF JOG/ 1 MILE OF SKIPPING

6 X 120 METER HILLS (PREFERABLY ON SIDE OF SCHOOL)

RUN UP HILL AT 80% SPEED AND JOG DOWN RECOVERY

UP TO 4 MILES RECOVERY AT 60-65% OF VO2 MAX

LEG CIRCUITS - 2 SETS

LEG ELEVATIONS AND REST

SAT -

REST MENTALLY AND PHYSICALLY OR SWIM/OR BIKE IF YOU WISH

SUN -

LIGHT STRETCH

6 MILE RECOVERY RUN FROM HOME

LEG ELEVATIONS

WEEK OF AUGUST 24 PRACTICES

WEEK OF AUGUST 24 PRACTICES - WE'RE LIVE NOW!

EVERYONE DEVELOP A ROUTE FROM YOUR HOUSE OF 1, 1.5 AND 2 MILES SO IF YOU RUN 4 MILES, YOU CAN GO 2 MILE OUT AND 2 MILE BACK ETC.


SUN (AUGUST 23)

REST


MON -

STRETCH
4 MILE RECOVERY RUN
(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 3 MILES)
EASY STRIDES


TUE -

STRETCH
4 MILE RECOVERY RUN
(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 3 MILES OR MORE)
LEG CIRCUITS*  SEE PICTURES BELOW

WED -

LIGHT STRETCH
6 MILE LONG RUN
(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN MON/TUE)
BODY CORE WORK** SEE SOME PICTURES FURTHER BELOW


THU -

ACTIVE WARMUP
2 MILE JOG FOR WARMUP
6 X 120 METER HILLS (PREFERABLY ON SIDE OF SCHOOL)
RUN UP HILL  AT 80%  SPEED AND JOG DOWN RECOVERY
2 MILE JOG
LEG ELEVATIONS

FRI -

REST


SAT -

STRETCH
5 MILE RECOVERY RUN
LEG CIRCUITS

SUN -

STRETCH
4 MILE RECOVERY RUN FROM HOME
LEG ELEVATIONS

*LEG CIRCUITS

20 BODY WEIGHT SQUATS

30 SECONDS REST

10 EACH SIDE SPLIT LEG LUNGE

30 SECONDS REST

10 BODY WEIGHT SQUATS WITH DOUBLE LEG JUMP

2 MINUTES REST

REPEAT

BODY CORE WORK**

1 MIN FULL CRUNCHES

1 MIN DOUBLE LEG VENTRAL PLANK

1 MIN SINGLE LEG PLANK ON EACH SIDE

1 MIN EACH RIGHT AND LEFT SIDE PLANK

1 MIN BRIDGE

2 MIN BICYCLE

WEEK OF AUGUST 17 PRACTICES

WEEK OF AUGUST 17 PRACTICES

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

WEEK OF AUGUST 17 PRACTICES

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

DAY 1

WARMUP RUN

STRETCH

WALL STRETCHES
STRIDES

BASE RUN OF 2 TO 4 MILES BASED UPON EXPERIENCE

CORE WORK

DAY 2

STRETCH

ACTIVE WARMUP

1 MILE WARMUP RUN

TIMED TWO MILE RUN...TRY TO DO ON TRACK- 8 LAPS

1 TO 2 MILES COOLDOWN BASED UPON EXPERIENCE

LEG ELEVATIONS

DAY 3

WARMUP RUN

STRETCH
STRIDES

WALL STRETCHES

BASE RUN OF 3 TO 5 MILES LONG RUM BASED UPON EXPERIENCE

LEG ELEVATIONS

LEG CIRCUITS

DAY 4

YOUR OWN ROUTINE

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

WEEK OF AUGUST 10 PRACTICES

WEEK OF AUGUST 10 PRACTICES

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

WEEK OF AUGUST 10 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

STRETCH

ACTIVE WARMUP

1 MILE WARMUP RUN

5 X 50 METERS UPHILL IN BACK OF SCHOOL

(SPRINT FORWARD AND JOG BACK RECOVERY)

probably best to run from goal post (closest to hill) on freshman soccer field to top of hill

1 TO 2 MILES COOLDOWN BASED UPON EXPERIENCE

LEG ELEVATIONS

DAY 3

WARMUP RUN

STRETCH

WALL STRETCHES

BASE RUN OF 2 TO 4 MILES BASED UPON EXPERIENCE

CORE WORK

LEG CIRCUITS

DAY 4

YOUR OWN ROUTINE

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

DEPENDING UPON WHETHER WE ACTUALLY HAVE A SEASON ( AND HOW SCHOOL IS HANDLED), MR MAGEE SHALL TRY TO HOLD A "SPORTS NIGHT" TYPE OF MEETING SOMETIME IN EARLY SEPTEMBER. 

IT HAS BEEN DETERMINED THAT REMOTE LEARNING SHALL BE INSTITUTED AS OF SEPTEMBER UNTIL (LIKELY) DECEMBER.

THIS MIGHT CANCEL OUT OUR SEASON UNLESS THE DISTRICT AND SURROUNDING DISTRICTS ARE ALLOWED TO COMPETE AND TO PRACTICE.

COACH BUDD IS GOING TO REVEAL ONE OF THE THREE SPORTS OPTIONS SOON. NOTHING IS WRITTEN IN STONE AND IS MERELY AN OPTION OR SUGGESTION.

WEEK OF AUGUST 3 PRACTICES

WEEK OF AUGUST 3 PRACTICES

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

WEEK OF AUGUST 3 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

STRETCH

ACTIVE WARMUP

1 MILE WARMUP RUN

5 X 50 METERS UPHILL IN BACK OF SCHOOL
(SPRINT FORWARD AND JOG BACK RECOVERY)
probably best to run from goal post (closest to hill) on freshman soccer field to top of hill

1 TO 2 MILES COOLDOWN BASED UPON EXPERIENCE

LEG ELEVATIONS

DAY 3

WARMUP RUN

STRETCH

WALL STRETCHES

BASE RUN OF 2 TO 4 MILES BASED UPON EXPERIENCE

CORE WORK

LEG CIRCUITS

DAY 4

YOUR OWN ROUTINE

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

DEPENDING UPON WHETHER WE ACTUALLY HAVE A SEASON ( AND HOW SCHOOL IS HANDLED), MR MAGEE SHALL TRY TO HOLD A "SPORTS NIGHT" TYPE OF MEETING SOMETIME IN EARLY SEPTEMBER. 

OBVIOUSLY OUR SCHEDULE SHALL BE ALTERED ONCE THE PVIAC HAS DETERMINED WE ARE GOING TO GO.

THERE MIGHT BE RESTRICTIONS IN MEETS. 

COACH BUDD IS HOLDING A CONFERENCE TUESDAY WITH STATE COACHES TO GO OVER OPTIONS...BUT THIS IS ALL SPECULATION.