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