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