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MonTuesWedThursFriSat
TOTAL WEEKLY MINUTES
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3:45-5:15pm MEET @ Columbus East (bus leaves 3:45)3:15-4:453:45-5:15MEET @ Decatur Central Invite (bus leaves 3:45); JV does not need to goOYO/Captain's
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Auxiliary (everyone!)-Glute activation prior-Glute activation prior-Glute activation prior- Glute activation prior- Glute activation prior- Glute activation prior
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Logs, Bands, Plank Circuitstretch/foam roll as neededTrack Circuits!(recovery - hurdles, ankle mobility); calf raisesstretch/foam roll as neededAux of your choice
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Level 3CTCOMPETITIONCT w/ hillsCTCOMPETITIONLong(er) CT260-300
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35-40 min25-30 min WU/CD/etc20 min WU (w/ 4 hills)15 min WU25-30 min WU/CD/etc50 min(7 days total)
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4-6 short, hard strides15-20 min CD (after)20 min CD
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stretch OYO4 strides
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Level 2CTCOMPETITIONCTCTCOMPETITIONLong(er) CT240-280
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35 min25 min WU/CD/etc20 min WU (w/ 4 hills)15 min WU25 min WU/CD/etc45 min
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4-6 short, hard strides15 min CD (after)15-20 min CD(non-competors - workout TBD)(6-7 days total)
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stretch OYO4 strides
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Level 1CT COMPETITIONCTCTCOMPETITIONLong(er) CT220-260Glute Activation
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30-35 min20-25 min WU/CD/etc20 min WU (w/ 4 hills)15 min WU20-25 min WU/CD/etc40 min
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4 short, hard strides10 min CD (after)10-15 min CD(non-competors - workout TBD)(6 days total)
Alternating bird dog (10 each side)
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stretch OYO4 stridesDead bug (10 each side)
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NewbiesCTCOMPETITIONCTCTWorkout OYO TBDLong(er) CT200-240
Fire Hydrants (10-15 each side)
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30 min20 min WU/CD/etc20 min WU (w/ 4 hills)15 min WU
(non-competors only)
40 min
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4 short, hard strides10 min CD (after)10 min CD(6 days total)
Donkey Kicks (10-15 each side)
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stretch OYO4 strides
Glute bridge (hold 2-3 sec x10)
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Notes for the week:
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Meet @Col E Tues - bus leaves @ 3:45; they will use their FAT timing system
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Meet @Decatur INVITE Fri - bus leaves 3:45pm - non-competors are not required to come, but may choose to; regardless, you need to do a workout OYO if you are not competing! (TBD)
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Sat - easy longer CT rn OYO or meet with teammates (captain's) - no coach present
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(Key)LR - long run
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Tempo - longer, harder running, but NOT race pace - you should feel in control the whole time and be able to maintain pace (if not quicken); unable to hold conversation except for a couple words
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Fartlek - "on" sections should be hard, but NOT racing - you should be able to recover at a moderate pace (not have to walk between!)
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WU/CD - Warm up, Cool Down
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CT - Critical Threshold ("normal" run - comfortable pace)
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Progressive Run - As the name implies, start modestly and gradually increase speed (down to close to Tempo pace) by the end
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