TRAINING WEEK 7/25/22

 Here are four days of workouts that you can draw upon:

IN ADDITION: ON AUGUST there is a free Cross Country clinic in Boston sponsored by NIKE!

DAY 1 - Cardiotrain (CT) 3 to 4 miles at 1:37 seconds over your mile time.

DAY 2 - Long Run ( LR) 3 or 4 miles

DAY 3 - Long Pace Per Mile (LPPM) - 1 Mile further than last week's Short pace per mile (SPPM)

3 miles at 52 seconds slower than your mile time

DAY 4 - Cardiotrain (CT) - Same workout as Day 1

SCHOOL RECORD HOLDER AND WESTERN MASS XC CHAMPION

HALL OF FAMER LAUREN LITSCHER

JAVELIN

 

TRAINING WEEK 7/18/22

 Here are the four days of workouts that you can draw upon for this week:

DAY 1 Cardiotrain (CT) - 2 or 3 miles at 1:37 seconds over your mile time

DAY 2 Long Run (LR)  - 2 or 3 miles 

DAY 3 Short Pace Per Mile (SPPM) - 2 miles at 52 seconds slower than your mile time

DAY 4 Cardiotrain - Same workout as DAY 1

TRAINING WEEK OF 7/11/22

Now that most of you have completed your timed mile.

We want to continue running each week and put in mileage. A lot of you are new and have never run on a consistent basis as far as distance running goes.

So here is what I would like the NEW people to do vs. the experienced ones.

We are starting slow and  building up each week:

Experienced runners this week are expected to do about double of what the newer folks are doing.

Each day begin with an extensive warm-up and stretching routine. If you have a foam roller, USE it.

Four days of running on your own. Pick your days, but whenever you can, run with a member of the team.

Here are those that have secured a timed mile:

Emily -        7:45    (9:22 CT)    (8:37PPM)

Julieann -    7:31     (9:08 CT)    (8:23PPM)

Ellie -          7:45     (9:22 CT)    (8:37PPM)

Samantha -  7:30     (9:07 CT)    (8:22PPM)   

Audrey -      7:35     (9:12 CT)    (8:27PPM)

Ashley -       9:30     (11:07CT)    (10:22PPM)

Addison -     9:00     (10:37CT)    (9:52PPM)

Nevaeh -       8:33     (10:10CT)    (9:25PPM)

Mary Kate -  DECIDED NOT TO DO XC

Example: if you ran an 8 minute mile, run 1 or 2 at 9:37 seconds each mile. Miles are continuous (not broken down)

DAY 1: Cardiotrain ( CT) -  1 or 2 miles at 1:37 seconds over your mile time

DAY 2: Long Run (LR) - 1 mile more than you ran before (2  or 3 miles)

DAY 3: Short pace per mile (PPM) - 1 or 2 miles at :52 seconds slower than your mile

Example: if you ran an 8 minute mile, run 1 mile at 8:52 seconds

DAY 4: Cardiotrain (CT)  - Same as DAY 1