Distance Training – Week 6

We had to switch up the normal routine this week due to the holiday on Monday.

Boys meet on Friday. Girls meet on Saturday.

Every day starts with 10 minute warm up jog.

  • Monday: On your own. No practice due to President’s Day.
    • HIT: 1.5 minutes of: 15s jog, 15s sprint at 95% effort
    • 50 minutes easy run (freshmen: 30 minutes)
  • Tuesday: Easy run + weight training
    • Track workout (if possible, rain is in the forecast)
      • If we can’t go outside, do the warm up in the halls.
    • Weight training: Usual routine
      • “Chair of Death” squats, back squats, dumbbell goblet squats, single-leg deadlifts, push ups, suitcase carry
      • Stick with relatively light weights
  • Wednesday: Long run/tempo day
    • 40 minute run, 20 minute tempo, 10 minute cool down
    • Freshmen: 40 minute run, 15 minute tempo
    • New joins: 30 minute easy run
  • Thursday: Easy run + core/strength workout
    • HIT: 1.5 minutes of: 15s jog, 15s sprint at 95% effort
    • Girls: 50 minutes (freshmen: 35 minutes)
    • Boys: 30 minutes
    • Core/strength workout
  • Friday:
    • Boys meet at Niles West
    • Girls: 30 minutes
  • Saturday: 
    • Girls meet at Auburn HS
    • Boys: 30-50 minutes easy on your own
  • Sunday: Rest day
    • No training at all

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