WEEK OF SEPTEMBER 28 PRACTICES

WEEK OF SEPTEMBER 28 PRACTICES

MON -

ACTIVE WARMUP

2 MILE WARMUP RUN

2 MILE  VO2 MAX

RECORD YOUR TIMES

2 MILE COOL DOWN

LEG ELEVATIONS

TUE -

(UP TO) 7 MILE RECOVERY RUN
6 X 80 STRIDES WALK BACK
CORE

WED -

( UP TO)7 MILE RECOVERY RUN

LEG CIRCUITS

THU -

LIGHT STRETCH

LONG RUN - UP TO 9  MILES EASY 

FOR LESS EXPERIENCED RUNNERS GO ABOUT 6 OR MORE

FINISH WORKOUT WITHOUT STOPPING

 - SET A SPOT FOR WATER IF NEEDED HALFWAY

ELEVATE LEGS

CORE

UPDATED CHANGE FOR THURSDAY

LIGHT STRETCH

2 MILE WARMUP RUN -FIRST TWO MILES OF ACTUAL COURSE

2 X  (3 X 50 ACC - 50 FLOAT - 50 LIFT/POP (BALL OF FOOT) 5 MIN

2 MILE COOL DOWN

STRETCH BAND WORKOUT

CORE

LEG ELEVATIONS

FRI -

ACTIVE WARMUP

400 METER TIME TRIAL

(TELEPHONE POLE FARTLEK -
OR COUNTRY MILE -
 OR 5 MILES WITH 10 SECOND PICKUPS

LEG CIRCUITS (3 SETS) - LAST SETS FOR A WHILE

UPDATED CHANGE FOR FRIDAY DUE TO WEATHER - 30 MINUTE HIIT AT HOME

SAT -

LIGHT STRETCH

(UP TO)7 MILE RECOVERY RUN

(GO TO CHICOPEE STATE PARK AGAIN)

CORE

SUN -

RESTORATION DAY

WEEK OF SEPTEMBER 21 PRACTICES

WEEK OF SEPTEMBER 21 PRACTICES

SENIORS WORK ON NEW ROUTES/COURSES AND REPORT TO COACH BUDD

IMPORTANCE OF ICING!

MON -

2 MILE WARMUP RUN

5 MILE TEMPO RUN - PACE IS 80-85%  OF VO2 MAX

1 MILE COOL DOWN JOG

LEG CIRCUITS (2 SETS)

ELEVATE LEGS

TUE -

WARMUP

 UP TO 6 MILE RECOVERY RUN

 
THEN
6 X 80 METER STRIDES - WALK BACK

CORE

WED -

LIGHT STRETCH

UP TO 8 MILE LONG RUN

LEG CIRCUITS ( 2 SETS)

STRETCH AND ELEVATE

THU -

ACTIVE WARMUP

2 MILE JOG

HILLS

7 X 120 METERS FOR INEXPERIENCED RUNNERS

7 X 180 METERS FOR EXPERIENCED

80% SPEED - JOG BACK RECOVERY

2 - 3 MILE JOG RECOVERY

CORE

FRI -

LIGHT STRETCH

UP TO 8 MILE RECOVERY RUN

6 X 80 METER STRIDES - WALK BACK

CORE

SAT -

6 MILE RECOVERY RUN

(LOOKING TO PRACTICE AT STANLEY PARK)

LEG CIRCUITS (2 SETS)

SUN -

RESTORATION DAY

WEEK OF SEPTEMBER 14 PRACTICES

WEEK OF SEPTEMBER 14 PRACTICES


OFFICIAL PRACTICES AT THE SCHOOL SHOULD BEGIN ON  FRIDAY SEPTEMBER 18

MON -

ACTIVE WARMUP

2 MILE WARMUP RUN

3 X 1 MILE  VO2 MAX

PACE IS 1/2 OF VO2 MAX TIME (EXAMPLE: 16 MIN 2 MILE = 8 MINUTE MILE)

REST BETWEEN EACH MILE EQUALS MILE TIME

RECORD YOUR TIMES

2 MILE COOL DOWN

LEG CIRCUITS

TUE -

5 MILE RECOVERY RUN

CORE


WED -

5 MILE RECOVERY RUN

LEG CIRCUITS

THU -

LIGHT STRETCH

LONG RUN - 8 MILES EASY

FOR LESS EXPERIENCED RUNNERS GO ABOUT 6 OR MORE

FINISH WORKOUT WITHOUT STOPPING

 - SET A SPOT FOR WATER IF NEEDED HALFWAY

CORE

FRI -

ACTIVE WARMUP

2 MILE JOG

HILLS

7 X 120 METERS FOR INEXPERIENCED RUNNERS

7 X 180 METERS FOR EXPERIENCED

80% SPEED - JOG BACK RECOVERY

2 - 3 MILE JOG RECOVERY

STRETCH AND ELEVATE

SAT -

5 MILE RECOVERY RUN

(LOOKING TO PRACTICE AT FOREST PARK)

CORE

SUN -

4 MILE RECOVERY RUN

WEEK OF SEPTEMBER 7 PRACTICES

WEEK OF SEPTEMBER 7 PRACTICES

MON -

ACTIVE WARMUP
2 MILE WARMUP RUN

4 MILE TEMPO RUN AT APPROXIMATELY 85% OF VO2 PACE
(3 MILES FOR LESS EXPERIENCED RUNNERS)
TEMPO IS A MEDIUM TO STRONG RUN - TIMED

(LESS EXPERIENCED RUNNERS 3 MILES)
RECOVERY
THEN RUN 1 EASY MILE

LEG CIRCUITS - 2 SETS

TUE -

LIGHT STRETCH

6 MILE RECOVERY RUN

(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 4 MILES OR MORE)

BODY CORE

WED -

LIGHT STRETCH

7 MILE LONG RUN

(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN BEFORE)

LEG CIRCUITS - 2 SETS

THU -

ACTIVE WARMUP

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

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

RUN UP HILL  AT 80%  SPEED AND JOG DOWN RECOVERY

3 MILE JOG

BODY CORE

FRI -

LIGHT STRETCH

5 MILE RECOVERY RUN

LEG CIRCUITS

SAT -  UPDATED

REST

SUN -

STRETCH

5 MILE RECOVERY RUN FROM HOME

LEG ELEVATIONS