BEST. RUNNING STORE. EVER!
Summer Training Week 9: Aug 10 - Aug 16, 2020
HERE WE GO!!!! WE KNOW WE HAVE A SEASON NOW, SO TRAINING IS FULL-ON!!!!
BECAUSE OF HOW HARD YOU HAVE CONTINUED TO WORK, KEEP IT UP!!!
THIS WILL BE A SEASON YOU (NO ONE) WILL EVER FORGET! ~ COACH HEILMAN
“BUDDY GROUPS” PLEASE KEEP HOLDING EACH OTHER ACCOUNTABLE
Workout: 24 min Tempo run. Ideally, a flatter rout and out ½ way ½ way.
Goal: Critical to pace yourself! Find the tempo “sweet spot” comfortably hard - harder effort level. A perceived exertion of 7+ on a 1-10 scale. Level 3+ on a 5 level scale. Steady pace, try to negative split if you can (i.e. farther back in the same amount of time of back quicker)
Workout: Warm up 10 min, loosen up/stretch. Begin tempo after 5 minute build-up this 5 is NOT part of the tempo) then tempo V= 24 min JV 22 min (12 out 12 back or 11 out 11 back) cool down 5 min.
Total time running = 48 min or 44min.
Drills: butt kicks, tippy-toe walk, backward stride, A Skips, B Skips, Skirts, step-overs, full -strideout,
Strength/Core: Heilman Circuit.
Workout: Recovery run 45 min.
Warm up, stretch, run. Cool down, do core/drills and abs.
Goal: Keep moving. Avoid walking, keep pace easy. Level 1-2, but not walking Focus on form. Shoulders down and back and relaxed. Arm swing even and open, stay loose. Avoid crossing over on arm swing (forward and rearward plane only)
Finish with 6-8 shorty speedwork strides!! Barefoot is best. Long breaks between each for best effect!
Core: 10-9-8 abs
Workout: Hills!!! 12 X Ipava Hill or 6 X Dodd hill (all the way up and down =1) BREAK 3 min extra between # 6 and 7 (for Ipava Hills) or between # 3 and 4 (for Dodd Hills) BRING A WATER BOTTLE.
Goal: Break hills into segments (approach, climb, crest, finish strong- Run Tall, shorten stride, toe off more and drive arms. Keep a rhythm! Total run time = 10 min warm up + hills + 10 min cool down = 50-60 min (this is a long workout, bring water!!)
Core: 7 min Abs
Thursday - 8/13//20 Recovery
Workout: 40-45 min. Same as Tuesday but run a different route. Ideally, trails! (Ritter or Goal: Relaxed, but still good form. Murphy-Hanrerhan @ Brackett’s)
Core: Heilman Circuit.
Friday- 8/14//20 Speed
Workout: Lightpost workout. 9 out 9 back (alternate fast/easy) 18 fast total.
Goal: Footspeed, going fast! Turnover! Light feet, don’t stomp and don’t swivel/rotate your upper body- drive arms with power!
20 min water run or 15 land run.
Saturday - 8/15/20 Aerobic endurance. Long Run
V/Experienced = 65 or 75 min JV/new runners = 55 or 60 min Level 1-2 continuous. Buddy or team run. Trails are good.
Sunday- 8/16/20 MAKE UP DAY (Whichever workout you missed)
SUMMER RUN MILEAGE TRAINING PLANS LINK BELOW FOR HS RUNNERS: BEG, INT AND ADV.
2019 Girls XC
15 State Meet Team appearances including:
13 Consecutive State Meet appearances (2001-2013)
2 State Championships (2003, 2005)
1 State Runner-Up (2008)
2 Third Place finishes (2001, 2004)
19 All-State Individuals (top 25 overall)
12 Top 10 Finishes
2 State Champions
1 3rd Place
REGISTRATION IS OPEN!!!!
June 15th through July 31st (excluding Blackout dates- July 3-July 5)
HS: Monday thru Friday
MS: Monday & Wednesday
HS: 8:00am ~ 9:30am
Antler's Park - Mon, Wed & Fri
Casperson Park Tue & Thu
DUE TO THE COVID-19 PANDEMIC, PRACTICES WILL BE CONDUCTED UNDER STRICT GUIDELINES AND PROTOCOL REQUIREMENTS AS OUTLINED BY THE COMBINED DECISIONS FOR SUMMER YOUTH SPORTS (BY THE CDC, MSHSL, FHS AND MDH)
There will be a no refund policy once you have registered and participated. Due to the COVID mandates, our expenses to run camp this summer will exceed the costs. This is largely due "Pod" sizes not exceeding 9 athletes per 1 coach, increasing our daily staffing requirements.