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2015 AUGUST MCHS CROSS COUNTRY TRAINING (8/17/15)
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Week MonTueWedThuFriSatMiles
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#1
(Aug 17)		IMPEZMCHSTMCHSODPTIMCHSEZ MCHS46
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ALL: A Warm Up

GOLD: 6 x 3:00 / 3:00 rest

VEGAS: 4-5 x 3:00 / 3:00 rest

GREEN: 200m repeats with 200 walk-jog rest until you cannot keep this standard:
-Boys 200m = :50 (6:40 pace)
-Girls 200m = 1:00 (8:00 pace)

ALL: 10-12 min. Core Strength Training, then 10 min.
EZ Cool Down with last 1/2 mi barefoot on grass
GOLD: 60-90 min. EZ

VEGAS: 45-60 min. EZ

GREEN: 30-45 min. EZ

ALL: 4 x 200m build-up strides barefoot on grass or on track with racing flats		ALL: A Warm Up (on MCHS Campus Course)

GOLD: 3-4 x 1 mi. repeats on 1st mile of campus course with 4:00 rest in between

VEGAS: 3 x 1 mi. repeats on 1st mile of campus course with 4:30 rest in between

GREEN: 400m repeats until you cannot keep this standard:
-Boys: 1:45 (7:00 pace)
-Girls: 2:03 (8:15 pace)

ALL: EZ 10 min cool-down and Stretch/Roll OYO		GOLD: 80-90 min. OD

VEGAS: 60+ min. OD

GREEN: 30-45 min. EZ

ALL: 4 x 200 build-up strides 		ALL: 10 min Coaches Talk, then break into 4-5 Groups

Each Group:
-A Warm-up
-2 mi time trial
-2 mi cool down

ALL: 10-12 min core Strength Training

Stretch/Roll OYO		16 HOUR RUN-A-THON

ALL: EZ 4-5 mi. during day; then another 2-4 mi. at night (goal is to get in 7 miles minimum on this day)

…Don't forget to Stretch/Roll OYO!
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Other Activities?MCHS Girls Alumni Game 11AM
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Miles:7881067
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#2
(Aug 24)		IMPEZCDTPTEZ MCIRCHSODHP45
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GOLD: 20 min EZ > A warm-up > 5 x 800 at I pace > 3 x 300 at R pace w/racing flats (rest = I time)

VEGAS: A Warm-Up > 4 x 800 > 3 x 300 at R pace w/racing flats (rest = I time)

GREEN: 200m repeats with 200 walk-jog rest until you cannot keep this standard:
-Boys 200m = :50 (6:40 pace)
-Girls 200m = 1:00 (8:00 pace)

ALL: 10-12 minutes Core Strength Training, then 10 min. EZ cool down with last 1/2 mi barefoot on grass
GOLD: 60-90 min. EZ

VEGAS: 45-60 min. EZ

GREEN: 30-45 min. EZ

ALL: 4 x 200 build-up strides, then Stretch/Roll OYO when returning to MCHS
ALL: warm-up 1st Bridge

GOLD: 10 min Tempo > 2 min rest > 800 > 2 min rest > 10 min Tempo

VEGAS: 10 min Tempo > 2 min rest > 10 min Tempo

GREEN: 1/2 mi Tempo x 4-5 with rest = run time

ALL: 10 min EZ Cool Down, then 10 min Core Strength Training when we return to MCHS

ALL: 15 min Coaches Talk:

Instructions & strategies for Rancho Invite
Break into racing groups
(JVG, JVB, VG, VB)
Reherse Warm-Up Routine

ALL: EZ 4 mi total 		RANCHO INVITE

ALL: 2 mi warm-up
2.97 mi race
2-3 mi Cool-Down

Races starting 4PM:
JVB > JVG > VB > VG
Varsity/Varisty Hopefuls Manditory Meeting 10AM Howarth Park

All others OYO

or PANCAKE RUN? (TBD)

GOLD: 80-90 min. OD

VEGAS: 60+ min. OD

GREEN: 30-45 min. EZ
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Other Activities?MCHS Girls Soccer starts 4PM
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Miles:8874810
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Workout Key: R = Repetition (Mile PR pace), I = Intervals (3 mi. race pace), EZ = Easy (conversational pace), T = Tempo (88-92% of max HR) , OD = Over Distance (slightly slower than EZ pace)
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Location Key: HP = Howarth Park, CD = Channel Drive, PT = Park Trail, MP = Montecito Park, MCHS = Campus, BC = Brush Creek Trail, OYO = On Your Own
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Example:Mon
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ALL = All Athletes
IMP
Workout I = Interval / Location MP = Montecito Park
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GOLD = Girls Racing 7:00 mi pace or faster for 3 mi (21:00) / Boys Racing 5:40 or faster for 3 mi (17:00)
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VEGAS = Athletes who have made time trial, but not yet GOLD time standard
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GREEN = Athletes not yet made 3200 time trial (Girls 16:30 and Boys 14:00) or cannot run 30 min. EZ pace without stopping
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A Warm-up = 7 min EZ run > 2 x High Knees > 2 x Butt Kicks > 2 x A-Skips > 2 x High Knee Skips > 2 x Quick Steps > 2 x 100m Accelerations > ready for workout!
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Other Notes:
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1) Total Mileage based on top VB workouts with EZ pace at ~7:20/avg. mile pace (assumes hilly/roller-coaster trail runs)
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2) If we have a really hot day, practice format may change; likely option to re-group for PM Tempo
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Reference Table for EZ or OD Pace (Distance = Miles):
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Time
(Minutes)		7:00 pace7:20 pace7:40 pace8:00 pace8:20 pace8:40 pace9:00 pace9:20 pace9:40 pace
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608.6 mi8.2 mi7.8 mi7.5 mi7.2 mi6.9 mi6.7 mi6.4 mi6.2 mi
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7010 mi9.5 mi9.1 mi8.8 mi8.4 mi8 mi7.8 mi7.5 mi7.2 mi
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7510.7 mi10.2 mi9.8 mi9.4 mi9 mi8.7 mi8.3 mi8 mi7.8 mi
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8011.4 mi10.9 mi10.4 mi10 mi9.6 mi9.2 mi8.9 mi8.6 mi8.3 mi
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8512.1 mi11.6 mi11.1 mi10.6 mi10.2 mi9.8 mi9.4 mi9.1 mi8.8 mi
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9012.9 mi12.3 mi11.7 mi11.3 mi10.8 mi10.4 mi10 mi9.6 mi9.3 mi
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