CoEd Varsity Cross Country
Monday: 10 warm up then hard 5,4,3,2,1 with the recovery being half of the hard interval that precedes it. 10 cool down.
Tuesday: 40 easy and strides
Wednesday: 10 -20 -10 with the middle 20 being tempo. This should be the fastest you can go and hold that speed for 20 minutes. The end should be as fast as the beginning.
Thursday 30 easy and strides.
Friday: 50-55 minutes
Saturday/Sunday - 45 minutes one of the two. Off the other.
See Coach Mangan or Switzer to make sure they know you are running. Make sure to sign up.
***If Switzer has given you a workout, go with that. If not, follow this:
Monday - Comonwealth is your friend. Out under control. Hammer coming back. Core
Tuesday- Girls 45 minutes. Boys 50 minutes. Strides.
Wednesday- Fartleck workout. 5-4-3-2-1 minutes hard. Recovery is half the time you ran. Core
Thursday- 30 easy and strides
Friday - 10-15-10 with middle being a tempo run. Core
Saturday/Sunday One off - long on the other. 50-60 minutes.
Next week will be different.
Here is the basics for the 2 weeks until we get rolling for indoor:
This week- 4 runs of 30 minutes, 2 runs of 40 minutes. Strides daily. Core every other day. Lift if possible.
Next week - 3 runs of 40 minutes, 3 runs of 30 minutes. Strides daily. Core every other day. Lift if possible.
Be ready for the first day of track!!!
We will have practice on Friday. Coach Custer will give information on what to run on Thursday at Wednesday's practice.
Here is a basic plan to get you through until July 1. There are two plans based on whether or not you have run competitively. As usual, if you have questions - contact Coach Mangan at email@example.com
Plan 1 for Veteran Runners:
Week of June 9 - 4 runs of 30 minutes. Strides following each.
Week of June 16 - 3 runs of 30 minutes, 1 run 40 minutes, 1 run 20 minutes
Week of June 23 - 2 runs of 30 minutes, 2 runs of 40 minutes, 1 run 20 minutes. Strides following each.
Plan 2 for New Runners:
Week of June 9 - 3 runs of 20-30 minutes each
Week of June 16 - 4 runs of 20-30 minutes each
Week of June 23 - 2 runs of 30 and 2 runs of 20 minutes
***Trying to keep it simple and basic for all. We will really get rolling on July 1. Summer running plans will be up soon. Make sure I have your contact information. Name, address, phone, email, grade for fall 2014.
Friday- Recovery day. 30/40/50 minutes depending on your experience. It is ok to cross train (bike or swim). Core.
Saturday&Sunday - One day - long run, 5 minutes longer than your longest run of this fall. Other day is OFF
Monday - 40 minutes for all, strides and core.
Tuesday is a workout. Be ready.