ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
N+TC = Nike Training Club App
2
3
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
4
6/3-6/91-2 milesTrackRecoveryTrack1-2 Miles
2-3 Miles Endurance
REST
5
(2x) 200 meters @ 90% pace
Split 800 meters:
the frst 600 meters at 75% pace,
the last 200 meters at 90% pace
400 meters at 75% pace
Split 800 meters:
the frst 600 meters at 75% pace,
the last 200 meters at 90% pace
400 meters at 75% pace
run 1-2 miles and do a N+TC workout1 mile at 50% 400 meters at 90% 800 at 75%10% less then race pace
6
7
6/10-6/161-3 milesTrackRecoverySPEED1-2 Miles
2-3 miles Endurance
REST
8
400 meters 50% (2x) 400 meters 75% 400 meters 90%2 recovery miles with a N+TC workout1 min at hard pace 30 sec easy pace 2 min hard-1 min easy 3 min hard 1:30 easyrecovery run10% less then race pace
9
2-min recovery between each interval repeat this 2x3 min hard 1:30 easy 2 min hard 1 min easy 1 min hard 30 sec easy
10
11
6/17-6/232-3 milesSPEEDRecoverySPEED2 Miles
3-4 Miles Endurance
REST
12
800 meters@75% 45 sec recovery 200 meters @ 90% 2min recovery 600 meters at 75% 45 sec recovery 200 meters @ 90% 2min recovery 400 meters at 75% 45 sec recovery2 recovery miles with a N+TC workout1000 meters @ 50% pace 1000 meters @ 65% 1000 meters @ 50% 1000 meters @ 65% 1000 meters at 50% 2 min rest betweenrecovery run10% less then race pace
13
(4x) 100 meter strides with 30 sec rest between
14
15
6/24-6/302-3 milesTrack/SPEEDRecoverySPEED2 Miles
4-5 Miles Endurance
REST
16
Progression run start first mile 50% and increase each mile ending with 75% pace300 meters @ 90% 45 sec recovery 400 meters @ 75% 2 min recovery 500 meters @ 75% 2 min recovery 600 meters @ 50% 2min recovery2 recovery miles with a N+TC workout3 miles progression run averging at your practice pacerecovery run80%
17
500 meters @ 75% 2 min recovery 400 meters @ 75% 2 min recovery 300 meters @ 90%(8x) 100 meter strides
18
19
7/1-7/72-3 milesTrackRecoveryTrack2-3 Miles
4 Miles Endurance
REST
20
recovery run with a N+TC workout80%
21
22
23
7/8-7/142-3 milesTrackRecoveryHills/Speed3 Miles
4 Miles Endurance
REST
24
Progression run start first mile 50% and increase each mile ending with 75% paceRun 1 mile: alternate running 200 m at 50% then 200 m at 80%2 recovery miles with a N+TC workoutRun uphill for 1 min then rest repeat 6xrecovery run80%
25
Run 400m: 1st 200 at 50% and 2nd 200m at 90% rest 2 min then do againIf you can't find hill do progression run 2min intervals start at 50% end at 90% repeat 6x
26
27
7/15-7/212-3 milesTrackRecoveryTrack3 Miles
5 Miles Endurance
REST
28
Progression run start first mile 50% and increase each mile ending with 75% pace(2x) 200m @ 90% (2x) 400m @ 60% (2x) 200m @75% (2x)400m @60% (2x) 200m @ 90% 60 second recover between each interval2 recovery miles with a N+TC workout1 mile recovery run (2x) 100m strides 1000m (1.5 miles) at 65% (2x) 100m strides 1 mile recovery run 3 min between each interval 30 seconds between stridesrecovery run70%
29
30
31
7/22-7/282-3 milesTrackRecoveryTrack3 Miles
5 Miles Endurance
REST
32
Progression run start first mile 50% and increase each mile ending with 75% pace(2x) each 200m @ 90% 400m @75% 800m @60% 400m @ 40% 200m @90% 2 min between each interval 2 recovery miles with a N+TC workout2 mile recovery run (8x) 100-m strides 1 mile recovery runrecovery run70%
33
34
7/292:00 pm practices begin @ Moon Valley room 708/709
35
36
8/5
First day of school practice at 3:00pm
37
38
39
40
41
42
Opening day August 5th you must have physicals
43
Time Trial on August 21st
44
Remember to always train with a buddy as often as possible or tell someone where
45
you are going
46
47
Remind App
48
Text @mooncc to 81010 so you can get the workouts sent to your phone
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100