Coronatine Workouts 4/27 - 5/4

We'll continue with the two workout tracks.  If you are planning on trying to run some fast time trials between now and Memorial Day, do workout option 1.  If you want to just build up a quality base for XC, do option 2. If you are needing to cross train, do the number of minutes that it would take you to do the listed run. No matter which option you are using, log your miles on the google doc.

Option 1

Monday 30 minutes recovery pace
4 x 600 repeats at 2 mile pace with equal distance recovery
strength workouts

Tuesday 30 minutes recovery pace
5/6 mile easy run depending on level
core workouts

Wednesday 30 minutes recovery pace
6-8 mile run with hills
strength workouts

Thursday 30 minutes recovery pace
tempo run
core workouts

Friday 30 minutes recovery pace
5/6 mile easy run

Saturday 70 - 75 minute run

Option 2 - doubles will help, but they can wait another week or so

Monday 6 - 8 mile run
strength workouts

Tuesday 5/6 mile easy run
core workouts

Wednesday 6 - 8 mile run with hills
strength workouts

Thursday 5/6 mile easy run
core workouts

Friday 5/6 mile easy run

Saturday 70 - 75 minute run

Coronatine workouts 4/20 - 4/26

We'll have two workout tracks.  If you are planning on trying to run some fast time trials between now and Memorial Day, do workout option 1.  If you want to just build up a quality base for XC, do option 2. If you are needing to cross train, do the number of minutes that it would take you to do the listed run. No matter which option you are using, log your miles on the google doc.

Option 1

Monday 30 minutes recovery pace
Fartlek 4 cycles of 8min. moderate 2 min fast
strength workouts

Tuesday 30 minutes recovery pace
5/6 mile easy run depending on level
core workouts

Wednesday 30 minutes recovery pace
6-8 mile run with hills
strength workouts

Thursday 30 minutes recovery pace
tempo run
core workouts

Friday 30 minutes recovery pace
5/6 mile easy run

Saturday 70 - 75 minute run

Option 2 - double will help, but they can wait a week or two

Monday 6 - 8 mile run
strength workouts

Tuesday 5/6 mile easy run
core workouts

Wednesday 6 - 8 mile run with hills
strength workouts

Thursday 5/6 mile easy run
core workouts

Friday 5/6 mile easy run

Saturday 70 - 75 minute run

UHSAA Announcement

The UHSAA just officially canceled all spring sports and activities for this school year. 

If anyone has pictures of our seniors, please send them to me so I can honor them in some way.

New Mileage tracker for the distance crew

With the announcement that we aren't going back to school, and now that that all spring sports are cancelled, we won't be able to have any group practices until at least the end of May. You are all going to have to keep each other accountable.   I've made a google sheet that you all should use track your miles. The benefit is that everyone can see what is being logged so we can encourage each other to keep the runs and workouts going.  You can log either miles or minutes.

Remember how competitive our region is. We need to keep our mileage base up the rest of the spring so we can be competitive and qualify for state, no matter the qualifying procedure, which may change.

Sheet

New communication app from athletic.net

Let's try this out.  Here is a link to a communications app through athletic.net.  It is worth a shot.

The code is V72PSRUQ

Workout Tracker

This is a little overdue, but track what your workout has been on this sheet.  You can adapt to however you need to to fit your workouts.

Google Doc