Captains Practice

Boys Cross Country

Week #6

Week #7 

Coaches Note:  What a Great showing at the first annual Joe Larson two mile run.  The way we mentally and physically prepared was just not acceptable however.  We need to start looking like a championship team NOW.  I have purposely set THESE two weeks as the anchor of our summer training.  These two weeks will accelerate us to have an excellent BASE training for the summer.  Now is NOT the time to skimp on training.  NOW is the time to step it up.  After these two weeks, we will have a reduction in training and it will feel really easy if you do these two weeks correctly.  How you get in the volume will be up to you.  If you want to break up some of the days into two parts:  Do that.  AM run and a PM run.  I will put down the volume totals, I will expect you to get it completed.   

Monday July 19th:  Those going to camp: Easy 40 minutes.  Go and support those running hills Those NOT going to camp:  15 minute warm-up to the Portland Hill----Then 6x2minutes up the hill @ two mile race pace,  jog back for recovery and go again.  Concentrate on good running form up the hill.  Vets should get in a total of 70 minutes of running.  Others about 55 minutes.    Strength afterwards with Coach O’Brien.   

Tuesday July 20th:  Vets:  Easy 45 minutes.  Others Easy 30 minutes.   

Wednesday July  21st:  LONG RUN Vets:  120 minutes. River Bottoms: Others 80 to 90 minutes.  8x 100M Strides afterwards.  

Thursday July 22nd: Vets:  60 minutes:  Others:  40 minutes.  Strength Afterwards.   

Friday July 23rd: Game Day.  30 minutes of easy jogging, then GAMES.   

Saturday July 24th:  OYW: Vets:  70 minutes.  Others:  40.   

Sunday July 26thth  OYW:  Vets:  50 minutes.  Others:  35 

Total:  60 miles not going to camp.  79 if going to camp.  YOU can all do it.     
 

Monday July: 27th:   Workout Day:  Tempo Day.  Tempo Day.  Terrace Park.  6x Strides.  Then 3x10 Minutes @ tempo Pace with 90 second recovery.  Put yourself in the correct groups.  Run hills as part of this tempo run.  Others do 3x7minutes with 90 second recovery.     

Tuesday July 28th Recovery Day Vets:  50 minutes Strength afterwards.   

Wednesday July 29th Long DAY:  Off Campus to Murphy Hannerahn Horse Park.  Vets:  120 minutes  Others 90 minutes.   

Thursday July 30th: Recovery Day Vets:  50 minutes Strength afterwards.     

Friday July 31stv Vets 65 minutes  Others 50.   

Saturday August 1st:  OYW:  Vets:  55 minutes:  Others 40 minutes 

Sunday August 2nd: OYW:  Vets:  55 minutes:  Others 40 minutes 
 

Totals: Approximately:  65 miles for VETS.  Others 45 miles