ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
BHS Summer Running Schedule 2019
2
3
MTWTFSat.Sun.Total
4
Week 0: June 3 - 9: WEEK BEFORE CAMPEasyEasyEasyEasyEasyLongOff/Rec.
5
A566667440
6
B455656334
7
C344555026
8
Supplemental WorkoutsStridesCorePush-Ups & PlanksStridesMurdlesStretch/Yoga
9
10
MTWTFSat.Sun.Total
11
Week 1: June 10 - 16Intro DayEasyFartlekWater FallRec.LongOff/Rec.
12
A676769445
13
B566657338
14
C454546331
15
Supplemental WorkoutsCore/StabiltyWeights-UBHurdlesStrides/MurdlesMurdlesStretch/Yoga
16
17
MTWTFSat.Sun.Total
18
Week 2: June 17 - 232 mile TT + Farlek/EasyMS TT/Rec.Med. LongSC/HillsRec.LongOff/Rec.
19
A7687710550
20
B457659440
21
C445557030
22
Supplemental WorkoutsWeights-LBCoreHurdles/PlyosPushup & PlanksMurdlesStretch/Yoga
23
24
MTWTFSat.Sun.Total
25
Week 3: June 24 - June 30FartlekEasyTempoWFG RecRec.Long w/surgesRec./Off
26
A8788812657
27
B7677710044
28
C555658034
29
SupplementalWeights-UBMurdlesCore CircuitPlyosStridesStretch/Yoga
30
Week 3 includes Blackhawk Hills and 20 min/4 mile tempo - finish week with surge run (10 easy - 1 min. surge every 5 min)Fartlek can take a various froms. 400s would be at 2 mile/V02 pace20 min or 4 miles90ish Min for A, After 15 min, 1 min surge every 5th minute
31
32
MTWTFSat.Sun.Total
33
Week 4: July 1- July 7VO2 Reps,5x600, 5x400, 5x200 @ 5k PaceRec.Segment WO A:123454321, B+C:12344321Rec. (7 in moring, 3 at night)Hill SprintsLongRec./Off
34
A1081010713765
35
B9789610655
36
C868659345
37
Week 4 includes Reps at VO2 pace and Segment at 5k RP8 x 10 seconds up hidden oaks hills in middle of run
38
39
MTWTFSat.Sun.Total
40
Week 5: July 8 - July 14RecSegment WORecSurge w/o
41
A107 & 3107813765
42
B8795610550
43
C768569445
44
45
46
MTWTFSat.Sun.Total
47
Week 6: July 15 - July 21TempoML (Can be split up)End of Camp TT/FartlekDunes Trip
48
A87&3106 & 44 & 513668
49
B7786 & 33 & 510off53
50
C66753 & 510off46
51
Week 6 includes VO2 Reps, a segment run, and the Camp TT
52
MTWTFSat.Sun.Total
53
Week 7: July 22 - July 28VO2RecMLTempoLong
54
A10 (4x8, 8x4, 6x2)7 +3 108 (4 Miles)813770
55
B9 (4x8, 4x4, 4x2)687 (3 Miles)510555
56
C8 (10x4)586 (3x 1 mile Tempo)510450
57
Supplemental WorkoutWeight RoomStridesMurdlesCoreStrides
58
MTWTFSat.Sun.Total
59
Week 8: July 29 - August 41200s Hill SprintsLong*
60
A107 & 4107 & 4813770
61
B96 & 386 & 3510555
62
C86 & 386510450
63
Supplemental WorkoutWeight RoomStridesMurdlesCoreStrides
64
1200s- 4-6 x 1200, with 3 in jog rest. Done on Track/grass trackHill Sprints-Run 3 miles to Hidden Oaks hill, 10x15sec up hill, finish to get milage for the day Last 4 miles should be progressive.( i.e., Long run pace is 7:30, last 4 miles will be 6:45, 6:30, 6:15, <6:00)
65
MTWTFSat.Sun.Total
66
Week 9: August 5 - August 118x200*First Practice!Tempo
67
A10887 & 4913767
68
B10785811554
69
C8675710346
70
Last 2 miles of Mon. on track (200 hard/200 easy - go by feel) Easy
71
Supplemental Schedule:
72
Monday: Pre - Lunge Matrix, Speed Drills, Post - Strength circuit, Prehab, Running Arms
73
Tuesday: Pre - Lunge Matrix, Post - Plyos, Planks, Push-ups
74
Wednesday: Pre - Lunge Matrix, Speed Drills, Wickits, Post - Hurdle drills
75
Thursday: Pre - Lunge Matrix, Post - Plyos, Prehab, Planks, Pushups
76
Friday: Pre - Lunge Matrix, Post - Hurdle drills
77
Saturday: Pre - Lunge Matrix, Post - Have recovery food and fluid ready immediately after run
78
Sunday: Planks, Push-ups
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100