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Body Weight and Strength:https://www.youtube.com/channel/UC7sJqHp6QlASYioX8_Nu-PwRunning Warm-up: https://www.youtube.com/watch?v=twEP4WRrZFw
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PRESEASONHaven't been runningHave done some runningHave been running consistentlyTOTALS
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Week 1: Proper warm-up04/13/20202 miles3 miles4 miles
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04/14/2020Strides* 6 x50M2 miles + 50 meter strides* 3 miles + 50 meter strides*3 miles + 50 meter strides*None = 9 mi
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04/15/2020Body Weight ExercisesBody Weight ExercisesBody Weight ExercisesSome = 13 mi
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04/16/2020Hills* 4-6; 4 if duration on hill is longer; 6 if it is shorter. Hills should be at a 80-90% max effort. Make sure to leave something in the tank and walk back to start for recovery and repeat.2 miles + 10-30 sec hills*3 miles + 10-30 sec hills*4 miles + 10-30 sec hills*Lots = 16 mi
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04/18/20203 miles4 miles5 miles
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Week 2 04/20/20202 miles3 miles4 miles
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04/21/2020Strides* 6 x50M2 miles + 50 meter strides*4 miles+ 50 meter strides*4 miles + 50 meter strides*None = 9 mi
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04/22/2020Body Weight ExercisesBody Weight ExercisesBody Weight ExercisesSome = 14 mi
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04/23/2020Hills* 4-6; 4 if duration on hill is longer; 6 if it is shorter. Hills should be at a 80-90% max effort. Make sure to leave something in the tank and walk back to start for recovery and repeat.2 miles + 10-30 sec hills*3 miles + 10-30 sec hills*4 miles + 10-30 sec hills*Lots = 17 mi
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04/25/20203 miles4 miles5 miles
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Week 3 04/27/20203 miles4 miles5 miles
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04/28/2020Strides* 4 x100M2 miles + 100 meter strides*3 miles + 100 meter strides*4 miles + 100 meter strides*None = 11 mi
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04/29/2020Body Weight ExercisesBody Weight ExercisesBody Weight ExercisesSome = 16 mi
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04/30/2020Hills* 4-6; 4 if duration on hill is longer; 6 if it is shorter. Hills should be at a 80-90% max effort. Make sure to leave something in the tank and walk back to start for recovery and repeat.3 miles + 10-30 sec hills*3 miles + 10-30 sec hills*4 miles + 10-30 sec hills*Lots = 19 mi
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05/02/20203 miles6 miles6 miles
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Week 4 05/04/20203 miles4 miles5 miles
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05/05/2020Strides* 5 X100M2 miles + 100 meter strides*4 miles + 100 meter strides*5 miles + 100 meter strides*None = 12 mi
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05/06/2020Body Weight ExercisesBody Weight ExercisesBody Weight ExercisesSome = 18 mi
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05/07/2020Hills* 4-6; 4 if duration on hill is longer; 6 if it is shorter. Hills should be at a 80-90% max effort. Make sure to leave something in the tank and walk back to start for recovery and repeat.3 miles + 10-30 sec hills*4 miles + 10-30 sec hills*5 miles + 10-30 sec hills*Lots = 21 mi
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05/09/20204 miles6 miles6 miles
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Week 5 05/11/20203 miles4 miles5 miles
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05/12/2020Strides* 6 x100M3 miles + 100 meter strides*4 miles + 100 meter strides*4 miles + 100 meter strides*None = 14 mi
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05/13/2020Body Weight ExercisesBody Weight ExercisesBody Weight ExercisesSome = 20 mi
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05/14/2020Hills* 4-6; 4 if duration on hill is longer; 6 if it is shorter. Hills should be at a 80-90% max effort. Make sure to leave something in the tank and walk back to start for recovery and repeat.3 miles + 10-30 sec hills*3 miles + 10-30 sec hills*4 miles + 10-30 sec hills*Lots = 23 mi
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05/15/20202 miles3 miles4 miles
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05/16/20203 miles6 miles6 miles
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Week 6 05/18/20203 miles4 miles5 miles
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05/19/2020Strides* 6 x100M3 miles + 100 meter strides*4 miles + 100 meter strides*4 miles + 100 meter strides*None = 16 mi
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05/20/2020Body Weight ExercisesBody Weight ExercisesBody Weight ExercisesSome = 22 mi
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05/21/2020Hills* 4-6; 4 if duration on hill is longer; 6 if it is shorter. Hills should be at a 80-90% max effort. Make sure to leave something in the tank and walk back to start for recovery and repeat.3 miles + 10-30 sec hills*4 miles + 10-30 sec hills*5 miles + 10-30 sec hills*Lots = 26 mi
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05/22/20203 miles4 miles4 miles
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05/23/20204 miles6 miles8 miles
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Week 7 05/25/20203 miles4 miles5 miles
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05/26/2020Strides* 6 x100M3 miles + 100 meter Strides*4 miles + 100 meter Strides*5 miles + 100 meter Strides*None = 18mi
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05/27/2020Body Weight ExercisesBody Weight ExercisesBody Weight ExercisesSome = 24 mi
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05/28/2020Hills* 4-6; 4 if duration on hill is longer; 6 if it is shorter. Hills should be at a 80-90% max effort. Make sure to leave something in the tank and walk back to start for recovery and repeat.4 miles + 10-30 sec hills*5 miles + 10-30 sec hills*6 miles + 10-30 sec hills*Lots = 29 mi
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05/29/20203 miles4 miles5 miles
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05/30/20205 miles7 miles8 miles
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WhiteGoldGirls - BlackBoys - BlackTOTALS
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Week 1 06/01/20202mi - Geddes to Pennsylvania OB3mi - Geddes to Broadway OB3mi - Geddes to Broadway OB3mi - Geddes to Broadway OBShort - 12 mi.
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06/02/20202mi - Franklin to Arapahoe Rd5mi - Franklin to HCT cross at Broadway follow HCT to Franklin; return to AHS via Franklin5mi - Orchard Loop; Post Run Short Hill Sprints 4 X 10 Seconds5mi - Orchard Loop Post Run Short Hill Sprints 4 X 10 SecondsMid - 15-16 mi.
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06/03/2020Hildebrand Ranch Open Space - 10 min OB (run 20 mins)Hildebrand Ranch Open Space - 20 min OB (run 40 mins)Hildebrand Ranch Open Space - 20 - 25 min OB (run 40 - 50 mins)Hildebrand Ranch Open Space - 25 - 30 min OB (run 50 - 60 mins)Girls Black - 24-27 mi.
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06/04/20202 mi - start Morning Loop to Cherry Knolls OB3.25mi - Extended Morning Loop 4x50 yard striders6mi - 10K Loop6mi - 10K LoopBoys Black - 27-30 mi.
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06/06/2020Saturday Run - 2 milesSaturday Run - 5 mi.Long Run 5-7 miles. Post Run 4x50 yard stridersLong Run 6-8 miles. Post Run 4x50 yard striders
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Week 206/08/20202mi - Geddes to Pennsylvania OB5mi - Franklin to Orchard OB; 5mi - Geddes to Broadway OB - Post Run 6x50 yard striders5mi - Geddes to Broadway OB - Post Run 6x50 yard stridersShort - 12-13 mi.
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06/09/20202mi - Franklin to Arapahoe Rd OB5mi - Franklin to HCT cross at Broadway follow HCT to Franklin; return to AHS via Franklin; 5 X 50m striders5mi - Orchard Loop - Strength Work & Mini Hurdles6mi - Orchard Loop - Strength Work & Mini HurdlesMid - 15-16 mi
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06/10/2020South Valley Open Space - 30 minute OBSouth Valley Open Space - 45 minute OBSouth Valley Open Space - 60 min OBSouth Valley Open Space - 60 min OBGirls Black- 29-31 mi
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06/11/20202mi - start Morning Loop to Cherry Knolls OB5mi - start Morning Loop to extended extended Morning Loop - include underpass going to ColoradoFartlek 6mi - 10K Loop - Starting at 4 minutes, push pace for 60 seconds to 5k intensity, resume every 5 minutes. Post Run - Strength WorkFartlek 6mi - 10K Loop - Starting at 4 minutes, push pace for 60 seconds to 5k intensity, resume every 5 minutes. Post Run - Strength WorkBoys Black - 33-35 mi
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06/13/2020Saturday Run - 20 minutesSaturday Run - 5-6 milesLong Run 6-8 miles. Post Run 4x100 yard stridersLong Run 8-9 miles. Post Run 4x100 yard striders
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Week 3 06/15/20202.5mi - Franklin to Costilla to bridge at HCT OB5mi - Orchard Loop;7 Miles - Post Run 6x100 yard striders8 Miles - Post Run 6x100 yard stridersShort - 14-15 mi.
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06/16/20202.5mi - to Abbott Park, around park on path, to Dry Creek to University, back to AHS via east lot5 +mi - to Clarkson to Puma to Abbott Park to Otero(E) to Arapahoe Park and to AHS via Dry Creek6mi - Post Run Short Hill Sprints 8 X 10 Seconds7mi - Post Run Short Hill Sprints 8 X 10 SecondsMid - 18 mi.
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06/17/2020Lair o' the Bear - 20min up (return will be faster) OBLair o' the Bear - 30min up (return will be faster) OBLair o' the Bear - 35-40 min up (return will be faster) OB, minimum 6 milesLair o' the Bear - 40-45 min up (return will be faster) OB, minimum 6 milesGirls Black - 33M
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06/18/20203.25 mi - Morning Loop5mi - start Morning Loop to extended extended Morning Loop - include underpass going to Colorado5mi - Morning Loop plus extra mileage - Post Run 2x400M at 5K Race Pace6mi - Morning Loop plus extra mileage - Post Run 2x400M at 5K Race PaceBoys Black - 37M
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06/20/2020Saturday Run - 3 milesSaturday Run - 6 mi.Long Run 6-8 miles. Post Run 8x100 yard stridersLong Run 8-9 miles. Post Run 8x100 yard striders
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Week 4 06/22/20203.25 mi - Reverse Tony's Meats to Nobles OB5 mi - Reverse Tony's Meats to Nobles through Cherry Knolls and home via Easter to Vine cut through at condos7M - Post Run 8x100 yard Striders8M - Post Run 8x100 yard StridersShort - 15.5- 16.5 mi.
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06/23/20203mi - Geddes to Clarkson to Costilla to HCT bridge OB4.3mi - same as short but south on HCT at bridge to Fremont to Broadway to Geddes to AHS7.0mi - Post Run Short Hill Sprints8M - Post Run Short Hill SprintsMid - 19.5- 20.5 mi
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06/24/2020Bluffs Regional Park - One counterclockwise loop, including 2 overlooks - 3.6miOne loop with east-west extension trail - 7 mi. totalOne loop with east-west extension trail - 8 mi. totalGirls Black - 34M
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06/25/20203.25 mi - Reverse Morning Loop10K loop5M Easy & 4x400M at 5K race pace - Strength Work6M Easy & 4x400M at 5K race pace - Strength WorkBoys Black - 39M
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06/27/2020Saturday Run - 4 milesSaturday Run - 4-5 milesLong Run 8 miles. Post Run 8x100 yard stridersLong Run 9-10 miles. Post Run 8x100 yard striders
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Week 5 06/29/20203.7 mi - Tony's Meats Loop BUT left on Colorado to Nobles to Easter Ave to Vine to AHS5 mi - Tony's Meats Loop7M - Post Run 8x100 yard Striders8M - Post Run 8x100 yard StridersShort - 16 mi.
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06/30/20204 mi - Franklin to Orchard OB4.75 mi - Orchard Loop (returns via Ice Arena)Fartlek 6M - Starting at 4 minutes, push intensity for 90 seconds, repeat every 5 minutesFartlek 7M - Starting at 4 minutes, push intensity for 90 seconds, repeat every 5 minutesMid - 19 mi
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07/01/2020Mt. Falcon - Castle Trail to Summer White House Trail OB - 3.25miCastle - Parmalee Gulch - Meadow - Castle - Summer White House - return via Castle - 5.25miCastle - Parmalee Gulch - Meadow - Castle - Summer White House - return via Castle - 5.25miBlack - 34 mi
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07/02/20203.25 mi - Morning Loop6M - Post Run Strength Work7M - Post Run Strength WorkGirls Black - 34M
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07/04/2020Saturday Run - 2 milesSaturday Run - 3 milesLong Run 8 miles. Post Run 8x100 yard stridersLong Run 9-10 miles. Post Run 8x100 yard stridersBoys Black - 39M
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ShortMidGirls - BlackBoys - Black
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 Week 607/06/20204 mi - Morning Loop to Ice Arena Bridge, stay on HCT til next bridge, cross to Panama to Franklin to AHS: Progression Run (3 easy, 1 miles moderate)5 mi - Morning Loop to bridge into deKoevend to reverse Orchard Loop: Progression Run (3 easy, 2 miles moderate)7M - Post Run 8x100 yard Striders8M - Post Run 8x100 yard StridersShort - 17.5 mi.
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07/07/20202M Warmup - 1M Time Trial - 2M Cool Down2M Warmup - 1M Time Trial - 2M Cool DownMid - 19.5 mi
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07/08/2020Matthews-Winters - 40 min OB take Red Rocks Trail4.5mi - loop Red Rocks and Morrison Slide trailsMorrison Slide trail to Red Rocks south for 5 extra minutes, back along Red Rocks trailMorrison Slide trail to Red Rocks south for 5 extra minutes, back along Red Rocks trailGirls Black - 34M
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07/09/20202 mile time trial on track7M - Post Run Hill Sprints 8X8M - Post Run Hill Sprints 8XBoys Black - 36M
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07/11/2020Long Run 9 miles. Post Run 8x100 yard stridersLong Run 9-10 miles. Post Run 8x100 yard striders
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Week 77/13/2020Franklin to Orchard OB - 4 milesOrchard Loop - 5 miles7M - Post Run 8x100 yard Striders8M - Post Run 8x100 yard StridersShort - 19 mi.
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7/14/20203.25mi - to Abbott Park to Otero(E) to Arapahoe Park and to AHS5.5mi - Park to Park Loop6mi - Post Run Short Hill Sprints 8 X 10 Seconds7M - Post Run Short Hill Sprints 8 X 10 SecondsMid - 25 mi
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7/15/2020Deer Creek - 25-30 min out along Meadowlark trail, up Plymouth Creek, turn back and return via Plymouth CreekDeer Creek 6.1 mi Meadowlark, up Plymouth Creek, first left onto Plymouth Mtn, return via Plymouth CreekGirls Black - 34M
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7/16/20203.25mi - Reverse Morning Loop4mi - Reverse Morning Loop with extension trail to Dry Creek2M Warmup - 2x1M Cruise Intervals with 1/4m active recovery in between - 2M Cool Down2M Warmup - 2x1M Cruise Intervals with 1/4m active recovery in between - 2M Cool DownBoys Black - 38M
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7/18/2020Saturday Run - 5 milesSaturday Run - 6 milesLong Run 9 miles. Post Run 8x100 yard stridersLong Run 10-11 miles. Post Run 8x100 yard striders
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Week 8 7/20/20203.5mi - 10k to Broadway OB (1 easy, 1.5 at half marathon pace, 1 easy)5.75mi - 10k loop (1.75 easy, 3 at half marathon pace, 1 easy)8M - Post Run 8x100 Yard Striders9M - Post Run 8x100 Yard StridersShort - 21-22 mi.
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7/21/20204.1mi - Geddes, Broadway, Fremont, HCT north, return via Costilla to Franklin6mi - Post Run Short Hill Sprints 8 X 10 Seconds7M - Post Run Short Hill Sprints 8 X 10 SecondsMid - 26.5 mi
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7/22/2020Waterton Canyon 50 min OBWaterton Canyon 60 min OBWaterton Canyon 70-80 min OBWaterton Canyon 80-90 min OBGirls Black - 36M
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7/23/20204mi extended morning loop6M - 2x800M - Post Run Strength Work7M - 2x800M - Post Run Strength WorkBoys Black - 40M
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7/24/2020Saturday Run - 6-7 milesSaturday Run - 8 milesLong Run 9 miles. Post Run 8x100 yard stridersLong Run 10-11M. Post Run 8x100 yard striders
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 ShortMidGirls - BlackBoys - Black
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Week 97/27/20204.1mi - Geddes, Broadway, Fremont, HCT north, return via Costilla to Franklin8M - Post Run 8x100 Yard Striders9M - Post Run 8x100 Yard Striders
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7/28/20201 mi. Time trial1 mi. Time trial2M Warmup - 1M Time Trial - 2M Cool Down2M Warmup - 1M Time Trial - 2M Cool DownShort - 16-17 mi.
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7/29/2020Trail Run - 5-7 milesTrail Run - 7MTrail Run - 8MMid - 17-18 mi
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7/30/20201 mile perimeter warm-up, ultimate frisbee (top group Morning Loop warmup - may arrive early to complete)7M - Post Run 8X Hill Sprints7M - Post Run 8X Hill SprintsGirls Black - 36 mi
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8/1/2020Saturday Run -4-5 miles with hillsSaturday Run -5-6 miles with hillsLong Run 9M - Post Run 8x100Y StridersLong Run 11M - Post Run 8x100Y StridersBoys Black - 40M
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Week 108/3/20205 miles:Fartlek Run (1 miles easy, 4x 1 min at 5K pace-1 minute on, 1 minute off 4 times, 1 miles recovery)6 miles: Fartlek Run (2 miles easy, 6x 1 min at 5K pace-1 minute on, 1 minute off 6 times, 2 miles recovery)8 miles: Fartlek Run (2 miles easy, 10x 1 min at 5K pace-1 minute on, 1 minute off 10 times, 2 miles recovery)8 miles: Fartlek Run (2 miles easy, 10x 1 min at 5K pace-1 minute on, 1 minute off 10 times, 2 miles recovery)Short - 18 mi.
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8/4/20204 miles5 miles7 miles - Short Hill Sprints8 miles - Short Hill SprintsMid - 23 mi
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8/5/20205 miles with hills6 miles with hills8M Trail Run8M Trail RunLong - 40 mi
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8/6/20204 miles5 milesHill Intervals - 8x60 seconds - Hill off the High Line Canal. Total 7 milesHill Intervals - 8x60 seconds - Hill off the High Line Canal. Total 7 miles
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8/8/2020Saturday Run - 5 miles with hillsSaturday Run - 6 miles with hillsLong Run 10miles. Post Run 8x100 yard stridersLong Run 12M - Post Run 8x100YGirls Black - 37M
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Boys Black - 40M
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Official start of the fall season! Week 1 (3) Focus: Building Team/Relationships8/10/20204 miles: Progression Run (2 easy, 2 miles moderate)5 miles: Progression Run (2 easy, 3 miles moderate)8M - Post Run 8x100 Yard Striders9M - Post Run 8x100 Yard Striders
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3 miles4 miles6 miles - Post Run Short Hill Sprints7 miles - Post Run Short Hill Sprints