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