2018 Track Training Schedule
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsREDCOACHBLUECOACHWHITECOACHCOACHMax 9th grade miles
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May 6-12route/explanationroute/explanation
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Sundayoffoffoff
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Mondayaerobic44JFK extendedallsame as redJGrest
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TuesdayRace55Bar graph outer only, the 8x80 strides at 85% of max sprint on the tracksame as redrest
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Wednesday at 2:00 PMpace work55All: 2 miles warm up GV: 2x400 in 64 with 100 jog recovery (3:00 rest), 2x300 in 48 with 100 jog. KM: 2x400 in 76 with 100 jog (3 min rest), 2x300 in 56 with 100 jog. KT: 5x400 in 85 with 90 seconds res.rest
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Thursdayaerobic55comfortable pacecomfortable placerest
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Fridayaerobic33pre meet easy runpre meet easy runrest
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Saturdayrace44CIF PrelimsCIF prelimsrest
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WeekTotal Miles26269th grade week ttl
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18Yearly Total882.3633.29th grade year ttl
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Weekly Average49.035.29th grade year max avg
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsREDCOACHBLUECOACHWHITECOACHCOACHMax 9th grade miles
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April 30-may 5route/explanationroute/explanation
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Sundayoffoffoff0
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Mondayaerobic44JFK extendedallsame as redJGJFKJG4
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TuesdayRace55Prelims or finals for most. If not racing today, get in 4 miles easy + 5x80 meter stridersallPrelims or finals for most. If not racing today, get in 4 miles easy + 5x80 meter stridersallPrelims or finals for most. If not racing today, get in 4 miles easy + 5x80 meter striders5.8
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Wednesday at 2:00 PMRecovery222 miles on the track. shake outNMsame as redDPsame as redJG4
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ThursdayRACE65League finalsLeague FinalsLeague Finals4
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Fridayaerobic55CIF Qualifiers - 5 miles on your ownNMsame as redbpJG
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Saturdayendurance88CIF Qualifiers - 8 miles on your ownallCIF Qualifiers - 7-8 miles on your ownall
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WeekTotal Miles30299th grade week ttl17.8
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17Yearly Total856.3607.29th grade year ttl
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Weekly Average50.435.79th grade year max avg
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsREDCOACHBLUECOACHWHITECOACHCOACHMax 9th grade miles
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April 22-28route/explanationroute/explanation
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Sundayoffoffoff0
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Mondayaerobic + speed dev.88Cannon + 4x80with jog 320 (9th graders do Kmart + sprints)NMsame as redJGJFK + 4x80 with 320 jogJG4
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Tuesday AMaerobic40morning run on your ownnonenone0
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Tuesdaypace work5516/32 group: 8x400 at goal pace, 2:00 recoveryall800 Group: 6x300 at 800 GP with slow 100 walk recoveryall5.8
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Wednesday at 2:00 PMRecovery6.25.5Utah - 9th graders do white groupNMUtah, turn down KrameriaDPUtah, turn down Van BurenJG4
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ThursdayRACE65CentennialCentennialCentennial4
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Fridayaerobic53get in 5 miles on your ownNM3 miles on your ownbp2 miles easy on the track if racing tomorrowJG5
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Saturdayendurance88Corona FS meet for a few. The rest meet at the Canal at 7:30 AMallCorona FS meet for a few. The rest meet at the Canal at 7:30 AMallCorona FS meet for a few. The rest meet at the Canal at 7:30 AM6
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WeekTotal Miles42.234.59th grade week ttl28.8
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16Yearly Total826.3578.29th grade year ttl
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Weekly Average51.636.19th grade year max avg
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsREDCOACHBLUECOACHWHITECOACHCOACHMax 9th grade miles
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April 15-21route/explanationroute/explanation
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Sundayoffoffoff0
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Mondayaerobic8.56.8Canyon CrestNMCannonJGCannonJG6.8
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Tuesday AMaerobic40morning run on your ownnonenone0
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Tuesdaypace work66MT.SAC kids: 3x1K at threshold pace with 1:00 rest, 1x800 at 3200 pace, 4x300 at 800 pace. CITY MEET kids: 4x400, 4x300, 4x200. All with 1:00 rest, 2 mins between setsallMT.SAC kids: 3x1K at threshold pace with 1:00 rest, 1x800 at 3200 pace, 4x300 at 800 pace. CITY MEET kids: 4x400, 4x300, 4x200. All with 1:00 rest, 2 mins between setsallCITY MEET kids: 4x400, 4x300, 4x200. All with 1:00 rest, 2 mins between setsall800 specific runners: 14x200 at goal pace5.8
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Wednesday at 2:00 PMRecovery75.5Cannon for Mt.SAC runners (9th graders do kmart)+ 6x80 striders. Kmart for non-Mt.SAC racers + 6x80 stridersNMKmart + 6x80 striders. DPJFK + 6x80 stridersJG5
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ThursdayRACE65most of you are racing Mt.SAC, so you will do 6easy miles today after schoolcorona for most. MTSAC squad, get in 5 easy miles on your owncorona6
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FridayRACE55Mt.SACallMT.SAC2 miles easy on the track, 4x80 meter striders5
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SaturdayRACE86City Meet if you didn't run Mt.SAC. Mt.SAC racers get in 7 comfortable allCity Meet if you didn't run Mt.SAC. Mt.SAC racers get in 6 comfortable allCity Meet6
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WeekTotal Miles44.5779th grade week ttl34.6
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15Yearly Total784.1543.79th grade year ttl
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Weekly Average52.336.29th grade year max avg
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsREDCOACHBLUECOACHWHITECOACHCOACHMax 9th grade miles
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April 8-14route/explanationroute/explanation
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Sundayoffoffoff0
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Monday AM on your ownaerobic86hot day, so get your long run done in the morning. Temps projected at 95 degreesallhot day, so get your long run done in the morning. Temps projected at 95 degreesallhot day, so get 5 miles done in the morning. Temps projected at 95 degreesall6
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Monday PMaerobic432nd run of the day. easy. JFK extended, 4x100 sprintsall2nd run of the day, JFK, 4x100 sprintsallmorning run only or JFK if you didn't run this morning, 4x100 sprints (if not doing JFK, then 1 mile warmup)
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Tuesdaypace work6616/32 group: 8x400 at 1600 date PR pace with 1:00 rest800 group: 4 sets of 200 at race pace, 50 jog, 200 at race pace with 4:00 rest between sets5.8
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Wednesday Recovery54comfortable pace - Kmartwood, mariposa, barton, vbsame as blue5
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ThursdayRace65Rooseveltrooseveltroosevelt5
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Fridayrecovery66comfortable pace - bar graph allbar graphbar graph6
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Saturdayendurance1210Long run at the canalalllong run at the canalallmedium long run at the canal9
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WeekTotal Miles47409th grade week ttl36.8
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14Yearly Total739.6536.79th grade year ttl
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Weekly Average52.838.39th grade year max avg
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsREDCOACHBLUECOACHWHITECOACHCOACHMax 9th grade miles
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SPRING BREAK April 1-7route/explanationroute/explanation
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Sundayoffoffoff0
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Monday at school at 8:00 AMaerobic88Cannon, then 4x300 fast on the track with 100 slow walk recovery, 1 mile cool downallSameallSame, but Kmartall5.5
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Monday PM on your ownaerobic402nd run of the day, on your own, easy pace
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Tuesday at school at 8:00 AMpace work662 up, then: 2x800 at 3200 race pace, 5x400 at 1600 race pace, 5x200 at 800 race pace. 3 minutes rest after 800's, 90 seconds rest after 400s and 200's5.8
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ARCADIA RUNNERS WILL DO EXCHANGE PRACTICE AFTER THE WORKOUT
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Wednesday AM on your ownRecovery55comfortable pace comfortable pacecomfortable pace5
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Wednesday PM on your ownaerobic50Comfortable pace on your own - 2nd run of the weekNo second runNo second runnone
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Thursdayaerobic or pace66Arcadia racers: Bar graph, comfortable pace, then baton exchange practice. Non-arcadia racers: 2 up, 12x200, 2 downArcadia racers: Bar graph, comfortable pace, then baton exchange practice. Non-arcadia racers: 2 up, 12x200, 2 downArcadia racers: Bar graph, comfortable pace, then baton exchange practice. Non-arcadia racers: 2 up, 12x200, 2 down5
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ARCADIA RUNNERS WILL DO EXCHANGE PRACTICE AFTER THE WORKOUT
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FridayRACE66Run 6 miles on your own. Arcadia Racers, RACE!!allRun 6 miles on your own. Arcadia Racers, RACE!!6
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SaturdayRACE66Run 6 miles on your own. Arcadia Racers, RACE!!Run 6 miles on your own. Arcadia Racers, RACE!!6
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WeekTotal Miles46379th grade week ttl33.3
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13Yearly Total692.6496.79th grade year ttl
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Weekly Average53.338.29th grade year max avg
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsREDCOACHBLUECOACHWHITECOACHCOACHMax 9th grade miles
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March 25-31route/explanationroute/explanation
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Sundayoff2shake out runoff0
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Monday AM on your ownaerobic30easy before schoolnonenonenone
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Monday PM aerobic5.55.5KmartallKmartallKmartall5.5
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TuesdayRace66SantiagoSantiagoSantiago5.8
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WednesdayRecovery55Shutter Island full route (To trautwein)Shutter Island full route (To trautwein)Shutter Island full route (To trautwein)5.7
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Thursday AMaerobic50easy before schoolnonenonenone
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ThursdayRace65Norco. Select varsity not racing: 2 up, 7x1K at tempo pace with 1:00 rest off campus location with 4x200 fastNorco. Select varsity not racing: 2 up, 2x1.55 campus location with 4x200 fastrace5
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FridayAerobic + speed/stride development6.26.2JFk extended for those racing tomorrow. Utah for those not racingallJFk extended for those racing tomorrow. Utah for those not racingallJFKallall5
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SaturdayRACE1212FS Classic - Jrs and Srs, meet at canal at 7:30 AM for workoutFS Classic - Jrs and Srs, meet at canal at 7:30 AM for workoutFS Classic - Jrs and Srs, meet at canal at 7:30 AM for workout4
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WeekTotal Miles50.739.79th grade week ttl31
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12Yearly Total646.6459.79th grade year ttl
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Weekly Average53.938.39th grade year max avg
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