| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z | |
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1 | TRACK & FIELD DISTANCE 2025 | |||||||||||||||||||||||||
2 | DECEMBER | |||||||||||||||||||||||||
3 | WEEK | SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | ||||||||||||||||||
4 | XC RECOVERY | 1 | XC RECOVERY | 2 | XC RECOVERY | 3 | XC RECOVERY | 4 | XC RECOVERY | 5 | XC RECOVERY | 6 | XC RECOVERY | 7 | ||||||||||||
5 | Off | Off | Off | Off | Off | Off | Off | |||||||||||||||||||
6 | XC RECOVERY | 8 | XC RECOVERY | 9 | XC RECOVERY | 10 | XC RECOVERY | 11 | XC RECOVERY | 12 | XC RECOVERY | 13 | XC RECOVERY | 14 | ||||||||||||
7 | Off | Off | Off | Off | Off | Off | Off | |||||||||||||||||||
8 | XC RECOVERY | 15 | XC RECOVERY | 16 | XC RECOVERY | 17 | XC RECOVERY | 18 | XC RECOVERY | 19 | XC RECOVERY | 20 | XC RECOVERY | 21 | ||||||||||||
9 | Off | Off | Off | Off | Off | Off | Off | |||||||||||||||||||
10 | Pre-season Week 1 12/22 - 12/24 | XC RECOVERY | 22 | PRE-SEASON | 23 | PRE-SEASON | 24 | PRE-SEASON | 25 | PRE-SEASON | 26 | PRE-SEASON | 27 | PRE-SEASON | 28 | |||||||||||
11 | Off | ALL: Dynamic Warm-Up V: 40-45 min. EASY run JV: 35-40 min. EASY run ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) | ALL: Dynamic Warm-Up V: 40-45 min. STEADY STATE run W/hills JV: 35-40 min. STEADY STATE run W/hills ALL: 4-6 X Diagnals @ 800 pace ALL: Core Routine #4 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 45-50 min. STEADY STATE run JV: 40-45 min. STEADY STATE run ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 40-45 min. EASY run JV: 35-40 min. EASY run ALL: 4 X 10 sec. hill sprints ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) | ALL: Dynamic Warm-Up V: 40-45 min. STEADY STATE run JV: 35-40 min. STEADY STATE run ALL: 4-6 X 80 meter strides @ 800 pace ALL: Core Routine #2 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 50-55 min. EASY run JV: 45-50 min. EASY run ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) | |||||||||||||||||||
12 | Pre-Season Week 2 12/29 - 1/4 | PRE-SEASON | 29 | PRE-SEASON | 30 | PRE-SEASON | 31 | |||||||||||||||||||
13 | Off | ALL: Dynamic Warm-Up V: 40-45 min. EASY run JV: 35-40 min. EASY run ALL: Core Routine #4 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 3 X 1000 @ LT for current 1600/3200 (see pace chart tab) W/5:00 recovery JV: 2 X 1000 @ LT for current 1600/3200 (see pace chart tab) W/5:00 recovery ALL: 4 X Diagnals @ 800 pace ALL: Core Routine #5 ALL: Seagraves (Sitting & Supine) | |||||||||||||||||||||||
14 | JANUARY | |||||||||||||||||||||||||
15 | WEEK | SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | ||||||||||||||||||
16 | Pre-Season Week 2 Cont. 12/29 - 1/4 | PRE-SEASON | 1 | PRE-SEASON | 2 | PRE-SEASON | 3 | PRE-SEASON | 4 | |||||||||||||||||
17 | ALL: Dynamic Warm-Up V: 45-50 min. EASY run JV: 40-45 min. EASY run ALL: Core Routine #1 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 40-45 min. STEADY STATE run W/hills JV: 35-40 min. STEADY STATE run W/hills ALL: 4-6 X Diagnals @ 800 pace ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) | ALL: Dynamic Warm-Up V: 40-45 min. STEADY STATE run JV: 35-40 min. STEADY STATE run ALL: 4-6 X 80 meter strides @ 800 pace ALL: Core Routine #3 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 50-55 min. EASY run JV: 45-50 min. EASY run ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) | ||||||||||||||||||||||
18 | Pre-Season Week 3 1/5 - 1/11 | PRE-SEASON | 5 | PRE-SEASON | 6 | PRE-SEASON | 7 | PRE-SEASON | 8 | PRE-SEASON | 9 | PRE-SEASON | 10 | PRE-SEASON | 11 | |||||||||||
19 | Off | ALL: Dynamic Warm-Up V: 40-45 min. EASY run JV: 35-40 min. EASY run ALL: Core Routine #5 ALL: Seagraves (Sitting & Supine) | ALL: Weight Room ALL: Dynamic Warm-Up V: 40-45 min. STEADY STATE run JV: 35-40 min. STEADY STATE run ALL: HIIT Pre-Season Week 3 ALL: Core Routine #1 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 4 X 800 @ LT for current 1600/3200 (see pace chart tab) W/5:00 recovery JV: 3 X 800 @ LT for current 1600/3200 (see pace chart tab) W/5:00 recovery ALL: 4 X Diagnals @ 800 pace ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) | ALL: Weight Room ALL: Dynamic Warm-Up V: 45-50 min. STEADY STATE run JV: 40-45 min. STEADY STATE run ALL: HIIT Pre-Season Week 3 ALL: Core Routine #3 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 40-45 min. STEADY STATE run W/hills JV: 35-40 min. STEADY STATE run W/hills ALL: 4-6 X Diagnals @ 800 pace ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) | ALL: Dynamic Warm-Up V: 50-55 min. EASY run JV: 45-50 min. EASY run ALL: HIIT Pre-Season Week #3 ALL: Core Routine #5 ALL: Seagraves (Sitting & Supine) | |||||||||||||||||||
20 | Pre-Season Week 4 1/12 - 1/18 | PRE-SEASON | 12 | PRE-SEASON | 13 | PRE-SEASON | 14 | PRE-SEASON | 15 | PRE-SEASON | 16 | PRE-SEASON | 17 | PRE-SEASON | 18 | |||||||||||
21 | Off | ALL: Dynamic Warm-Up ALL: 10 min steady state run V: 10 X 2:00/1:00 Fartlek @ LT JV: 8 X 2:00/1:00 Fartlek @ LT ALL: 10 min steady state run ALL: 6-8 X 80 meter strides @ 800 pace ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) | ALL: Weight Room ALL: Dynamic Warm-Up V: 40-45 min. STEADY STATE run JV: 35-40 min. STEADY STATE run ALL: HIIT Pre-Season Week 4 ALL: Core Routine #2 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 3 X (6 X 200 @ current 1600 pace) JV: 3 X (4 X 200 @ current 1600 pace) RECOVERY: Diagnal jog back between reps / 400 between sets ALL: 4 X Diagnals @ 800 pace ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) | ALL: Weight Room ALL: Dynamic Warm-Up V: 45-50 min. EASY run JV: 40-45 min. EASY run ALL: HIIT Pre-Season Week 4 ALL: Core Routine #4 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 40-45 min. STEADY STATE run W/hills JV: 35-40 min. STEADY STATE run W/hills ALL: 4-6 X Diagnals @ 800 pace ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 55-60 min. EASY run JV: 50-55 min. EASY run ALL: HIIT Pre-Season Week #4 ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) | |||||||||||||||||||
22 | Pre-Season Week 5 1/19 - 1/25 | PRE-SEASON | 19 | PRE-SEASON | 20 | PRE-SEASON | 21 | PRE-SEASON | 22 | PRE-SEASON | 23 | PRE-SEASON | 24 | PRE-SEASON | 25 | |||||||||||
23 | Off | ALL: Dynamic Warm-Up ALL: 10 min steady state run V: 7 X 3:00/1:00 Fartlek @ LT JV: 5 X 3:00/1:00 Fartlek @ LT ALL: 10 min steady state run ALL: 6-8 X 80 meter strides @ 800 pace ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) | ALL: Weight Room ALL: Dynamic Warm-Up V: 40-45 min. STEADY STATE run JV: 35-40 min. STEADY STATE run ALL: HIIT Pre-Season Week 5 ALL: Core Routine #3 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 3 X (400, 300, 200 @ current 1600/800/400 pace) JV: 2 X ((400, 300, 200 @ current 1600/800/400 pace) RECOVERY: 3:00 between reps / 5:00 between sets ALL: 4 X Diagnals @ 800 pace ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) | ALL: Weight Room ALL: Dynamic Warm-Up V: 45-50 min. EASY run JV: 40-45 min. EASY run ALL: HIIT Pre-Season Week 5 ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 40-45 min. STEADY STATE run W/hills JV: 35-40 min. STEADY STATE run W/hills ALL: 4-6 X Diagnals @ 800 pace ALL: Core Routine #1 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 55-60 min. EASY run JV: 50-55 min. EASY run ALL: HIIT Pre-Season Week #5 ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) | |||||||||||||||||||
24 | Pre-Season Week 6 1/26 - 2/1 | RECOVERY | 26 | PRE-SEASON | 27 | PRE-SEASON | 28 | PRE-SEASON | 29 | PRE-SEASON | 30 | PRE-SEASON | 31 | |||||||||||||
25 | Off | ALL: Dynamic Warm-Up ALL: 10 min steady state run V: 5 X 4:00/2:00 Fartlek @ LT JV: 4 X 4:00/2:00 Fartlek @ LT ALL: 10 min steady state run ALL: 6-8 X 80 meter strides @ 800 pace ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) | ALL: Weight Room ALL: Dynamic Warm-Up V: 40-45 min. STEADY STATE run JV: 35-40 min. STEADY STATE run ALL: HIIT Pre-Season Week 6 ALL: Core Routine #4 ALL: Seagraves (Prone & Kneeling) | ALL: 10 min steady state run ALL: Dynamic Warm-Up V: 7 X 400 @ current 1600 pace JV: 5 X 400 @ current 1600 pace RECOVERY: 3:00 between reps / 5:00 between sets ALL: 4 X Diagnals @ 800 pace ALL: Core Routine #5 ALL: Seagraves (Sitting & Supine) | ALL: Weight Room ALL: Dynamic Warm-Up V: 45-50 min. EASY run JV: 40-45 min. EASY run ALL: HIIT Pre-Season Week 6 ALL: Core Routine #1 ALL: Seagraves (Prone & Kneeling) | ALL: Dynamic Warm-Up V: 40-45 min. STEADY STATE run W/hills JV: 35-40 min. STEADY STATE run W/hills ALL: 4-6 X Diagnals @ 800 pace ALL: Core Routine #2 ALL: Seagraves (Prone & Kneeling) | ||||||||||||||||||||
26 | FEBRUARY | |||||||||||||||||||||||||
27 | WEEK | SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | ||||||||||||||||||
28 | Pre-Season Week 6 Cont. 1/26 - 2/1 | PRE-SEASON | 1 | |||||||||||||||||||||||
29 | ALL: Dynamic Warm-Up V: 60-65 min. EASY run JV: 55-60 min. EASY run ALL: HIIT Pre-Season Week #6 ALL: Core Routine #3 ALL: Segraves (Sitting & Supine) | |||||||||||||||||||||||||
30 | Regular-Season Week 1 2/2 - 2/8 | RECOVERY | 2 | TEMPO | 3 | AEROBIC/STRENGTH | 4 | VO2 | 5 | AEROBIC/STRENGTH | 6 | LACTATE THRESHOLD | 7 | FARTLEK | 8 | |||||||||||
31 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Team meeting in room 219 @ 3:40PM ALL: Dynamic Warm-Up ALL: 10 min. @ STEADY STATE, 5 X 3/1 farlek @ TEMPO, 10 min. @ STEADY STATE ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) LOCATION: Nueva 1ST DAY OF PRACTICE 🙂 | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50 min. STEADY STATE run 400/800: 40 min. STEADY STATE run ALL: HIIT Regular-Season Week 1 ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800/1600/3200: 1600 meter time trial 400/800: 800 meter time trial ALL: 5 min. @ STEADY STATE, 3 X 3/1 farlek @ TEMPO, 5 min. @ STEADY STATE ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 45-55 min. easy run 400/800: 35-45 min. easy run ALL: HIIT Regular-Season Week 1 ALL: Core Routine #2 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800/1600/3200: 1200, 800, 400 @ 1600 CP, 2X200 fast 400/800: 600, 500, 400, 300 @ 800 CP. 200, 150, 100, @ fast ALL:15 min. run @ STEADY STATE ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM ALL: Dynamic Warm-Up 800/1600/3200: 15 min. easy, 2X(12/2 fartlek @ tempo), 15 min. easy 400/800: 10 min. easy, 2X(12/2 fartlek @ tempo), 10 min easy ALL: HIIT Regular-Season Week 1 ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) LOCATION: Seal Point Park | |||||||||||||||||||
32 | Regular-Season Week 2 2/9 - 2/15 | RECOVERY | 9 | LACTATE THRESHOLD | 10 | AEROBIC/STRENGTH | 11 | PACING | 12 | AEROBIC/STRENGTH | 13 | FARTLEK/VO2 | 14 | AEROBIC | 15 | |||||||||||
33 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800/1600/3200: 6-7X400 @ 1600 CP W/2:00 recovery 400/800: 6-7X200 @ 800 CP W/2:00 recovery ALL: 10-15 min EASY run ALL: Core Routine #5 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 2 ALL: Core Routine #1 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800/1600/3200: 3X4X200 @ 1600 CP W/2:00 recovery 400/800: 3X(3X150 @ 800 CP W/2:00 between reps/4:00 between sets ALL: 10-15 min EASY run ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50 min. EASY run 400/800: 40 min. EASY run ALL: HIIT Regular-Season Week 2 ALL: Core Routine #3 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800/1600/3200: 12 X 1/1 fartlek @ MAX VO2 3200 pace (see pace chart) 400/800: 10 X 1/1 fartlek @ MAX VO2 3200 pace (see pace chart) ALL:10-15 min EASY run ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM ALL: Dynamic Warm-Up 800-1600-3200: 60-65 min. EASY run 400-800: 35-40 min. EASY run ALL: HIIT Regular-Season Week 2 ALL: Core Routine #5 ALL: Seagraves (Sitting & Supine) LOCATION: Port Royal Park | |||||||||||||||||||
34 | Regular-Season Week 3 2/16 - 2/22 | RECOVERY | 16 | VO2 | 17 | AEROBIC/STRENGTH | 18 | LACTATE THRESHOLD | 19 | AEROBIC/STRENGTH | 20 | LACTATE THRESHOLD | 21 | TEMPO | 22 | |||||||||||
35 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800/1600/3200: 12X200 negative split from 1600 CP to 800 CP W/2:00 recovery 400/800: 4X200 @ 800 CP, 5X150 Fast ALL: 10-15 min EASY run ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: On Your Own | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 39 ALL: Core Routine #2 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva (10:00AM - 2:00PM) | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 3-4 X 1000 @ 3200 CP W/2:30 recov., 3 X 150 fast 400-800: 5 X 600 @ 800 CP W/2:15 recov., 3 X 150 fast ALL: 10-15 min EASY run ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50 min. EASY run 400/800: 40 min. EASY run ALL: HIIT Regular-Season Week 3 ALL: Core Routine #4 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva (10:00AM - 2:00PM) | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 6 X 4/2 fartlek @ LT 400-800: 5 X 4/2 fartlek @ LT, blocks ALL:10-15 min EASY run ALL: Core Routine #5 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM ALL: Dynamic Warm-Up 800-1600-3200: 20 min. easy, 3X(12/2 fartlek @ tempo), 20 min. easy 400-800: 10 min. easy, 3X(12/2 fartlek @ tempo), 10 min easy ALL: HIIT Regular-Season Week 3 ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: Sawyer Camp Trail South | |||||||||||||||||||
36 | Regular-Season Week 4 2/23 - 3/1 | RECOVERY | 23 | LACTATE THRESHOLD | 24 | STRENGTH | 25 | ANAEROBIC | 26 | STRENGTH | 27 | PRE-MEET | 28 | |||||||||||||
37 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 3X(600 @ 1600 CP, 200 @ 800 GP, 600 @ 1600 CP-2) W/2:00 recov. between reps/4:00 between sets 400-800: 3X(300 @ 800 CP, 200 @ FAST GP, 400 @ 800 CP-2) W/2:00 recov. between reps/4:00 between sets ALL: 10-15 min EASY run ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 4 ALL: Core Routine #3 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 4 X 400 @ 1600 GP W/2:00 recov., 8 spot 150's 400-800: 5 X 200 @ 800 GP W/2:00 recov., 8 spot 150's, blocks ALL: 10-15 min EASY run ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50 min. EASY run 400/800: 40 min. EASY run ALL: HIIT Regular-Season Week 4 ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Dynamic Warm-Up 800/1600/3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400/800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | ||||||||||||||||||||
38 | MARCH | |||||||||||||||||||||||||
39 | WEEK | SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | ||||||||||||||||||
40 | Regular-Season Week 4 Cont. 2/23 - 3/1 | MEET | 1 | |||||||||||||||||||||||
41 | K-Bell Track & Field Classic @ Westmont High School - 7:30AM | |||||||||||||||||||||||||
42 | Regular-Season Week 5 3/2 - 3/8 | RECOVERY | 2 | VO2 | 3 | AEROBIC/STRENGTH | 4 | LACTATE THRESHOLD | 5 | STRENGTH/PRE-MEET | 6 | MEET | 7 | AEROBIC | 8 | |||||||||||
43 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 2 X (400, 400, 200, 400, 200) W/400 @ 1600 CP, 200 @ 800 CP, 2:00 recov. between reps, 4:00 recov. between sets 400-800: 8X200 cutdowns, starting at 400 CP ALL: 10-15 min EASY run ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 5 ALL: Core Routine #3 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 4-5 X 5/2:30 fartlek @ LT, 3X150 @ 400 CP 400-800: 6 X 150 negitive split, blocks ALL: 10-15 min EASY run ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 45-50 min. EASY run 400/800: 40-45 min. EASY run ALL: HIIT Regular-Season Week 5 ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | Sunset Invitational @ Kezar Stadium - 4:00PM | AM ALL: Dynamic Warm-Up 800-1600-3200: 60-65 min. EASY run 400-800: 35-40 min. EASY run ALL: HIIT Regular-Season Week 5 ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: On Your Own | |||||||||||||||||||
44 | Regular-Season Week 6 3/9 - 3/15 | RECOVERY | 9 | VO2 | 10 | AEROBIC/STRENGTH | 11 | ANAEROBIC | 12 | AEROBIC/STRENGTH | 13 | PRE-MEET | 14 | MEET | 15 | |||||||||||
45 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 4X800 @ 1600 CP, 2X150 ALL OUT 400-800: 4X600 @ 800 CP, 2X150 ALL OUT ALL: 10-15 min EASY run ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 6 ALL: Core Routine #3 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 8X200 FAST 400-800: 8X150 FAST, blocks ALL: 15-20 min EASY run ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50 min. EASY run 400/800: 40 min. EASY run ALL: HIIT Regular-Season Week 6 ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Dynamic Warm-Up 800/1600/3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400/800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | San Leandro Invitational @ San Leandro High School - 8:30AM | |||||||||||||||||||
46 | Regular-Season Week 7 3/16 - 3/22 | RECOVERY | 16 | VO2 | 17 | AEROBIC/STRENGTH | 18 | LACTATE THRESHOLD | 19 | AEROBIC/STRENGTH | 20 | MEET/PRE-MEET | 21 | MEET | 22 | |||||||||||
47 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 5 X 400 @ 1600 GP W/1:00 recovery 400-800: 5 X 200 @ 800 GP W/1:30 recovery ALL: 5 X Diagonals @ 800-1600 pace ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 7 ALL: Core Routine #3 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 4 X 6/3 fartlek @ LT, 3X150 @ FAST 400-800: 6 X 150 negitive split, blocks ALL: 10-15 min EASY run ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 45-50 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 7 ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | Dublin Distance Fiesta @ Dublin High School - 2:00PM OR AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Dynamic Warm-Up 800/1600/3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400/800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | Dublin Distance Fiesta @ Dublin High School - 8:00AM OR Firebird Relays @ Fremont High School - 8:30PM | |||||||||||||||||||
48 | Regular-Season Week 8 3/23 - 3/29 | RECOVERY | 23 | PACING | 24 | AEROBIC/STRENGTH | 25 | VO2 | 26 | AEROBIC/STRENGTH | 27 | PRE-MEET | 28 | MEET | 29 | |||||||||||
49 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 5 X 600 @ 1600 CP W/2:00 recovery 400-800: 5 X 500 @ 800 CP W/2:00 recovery ALL: 5 X Diagonals @ 800-1600 pace ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 8 ALL: Core Routine #3 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 4 X (200, 400, 200) @ 1600 GP simulation 400-800: 4 X (150, 300, 150) @ 800 GP simulation ALL: 10-15 min EASY run ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 45-50 min. EASY run 400/800: 40-45 min. EASY run ALL: HIIT Regular-Season Week 8 ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Dynamic Warm-Up 800/1600/3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400/800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | PSAL Meet #1 @ MacDonald High School - 10:00AM | |||||||||||||||||||
50 | Regular-Season Week 9 3/30 - 4/5 | RECOVERY | 30 | PACING | 31 | |||||||||||||||||||||
51 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 3 X (1000 @ 3200 CP, 400 @ 1600 CP) W/ 1:00 recov. between reps, 3:00 between sets 400-800: 10 X 150 85-95% W/2:00 recovery between each ALL: 10-15 min EASY run ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | ||||||||||||||||||||||||
52 | APRIL | |||||||||||||||||||||||||
53 | WEEK | SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | ||||||||||||||||||
54 | Regular-Season Week 9 Cont. 3/30 - 4/5 | AEROBIC/STRENGTH | 1 | VO2 | 2 | AEROBIC/STRENGTH | 3 | LACTATE THRESHOLD | 4 | AEROBIC | 5 | |||||||||||||||
55 | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 9 ALL: Core Routine #3 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 2 x (600, 400, 200, 150) cutdown 1600-800 CP 400-800: 2 X (500, 400, 300, 150) cutdown 800-400 CP ALL: 10-15 min EASY run ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 45-50 min. EASY run 400/800: 40-45 min. EASY run ALL: HIIT Regular-Season Week 9 ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva Or On Your Own | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Dynamic Warm-Up 800-1600-3200: 6 X 5/2 fartlek @ LT 400-800: 4 X 2/2 fartlek @ LT, 4X150 all out W/full recov. blocks ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: CSM OR On Your Own | AM ALL: Dynamic Warm-Up 800-1600-3200: 60-65 min. EASY run 400-800: 35-40 min. EASY run ALL: HIIT Week 9 ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) LOCATION: On Your Own | |||||||||||||||||||||
56 | Regular-Season Week 10 4/6 - 4/12 | RECOVERY | 6 | TEMPO | 7 | AEROBIC | 8 | LACTATE THRESHOLD | 9 | AEROBIC | 10 | MEET/PRE-MEET | 11 | MEET | 12 | |||||||||||
57 | Off | ALL: Dynamic Warm-Up ALL: 10 min steady state run 800-1600-3200: 2 X 15 min. tempo run W/5 min. jog between, + 20 min. steady state 400-800: 2 X 10 min. tempo run W/5 min. jog between, + 20 min. steady state ALL: 10 min steady state run ALL: 6-8 X 80 meter strides @ 800 pace ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) LOCATION: On Your Own | ALL: Weight Room ALL: Dynamic Warm-Up 800-1600-3200: 50-55 min. STEADY STATE run 400-800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 10 ALL: Core Routine #4 ALL: Seagraves (Prone & Kneeling) LOCATION: On Your Own | ALL: Weight Room ALL: Dynamic Warm-Up 800-1600-3200: 2 X 6,6,6 @ 80%, 85%, 90% W/5 min. recovery jog between each, 20 min. run 400-800: 2 X 3,3,3 @ 80%, 85%, 90% W/5 min. recovery jog between each, 20 min. run ALL: Core Routine #5 ALL: Seagraves (Sitting & Supine) LOCATION: On Your Own | ALL: Weight Room ALL: Dynamic Warm-Up 800-1600-3200: 50-55 min. STEADY STATE run 400-800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 10 ALL: Core Routine #1 ALL: Seagraves (Prone & Kneeling) LOCATION: On Your Own | Arcadia Invitational @ Arcadia High School - TBA OR AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Dynamic Warm-Up 800/1600/3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400/800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | Arcadia Invitational @ Arcadia High School - TBA | |||||||||||||||||||
58 | Regular-Season Week 11 4/13 - 4/19 | RECOVERY | 13 | PACING | 14 | AEROBIC/STRENGTH | 15 | ANAEROBIC | 16 | AEROBIC/STRENGTH | 17 | PRE-MEET | 18 | MEET | 19 | |||||||||||
59 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 5 X 400 @ 1600 GP W/1:00 recovery 400-800: 5 X 200 @ 800 GP W/1:30 recovery ALL: 5 X Diagonals @ 800-1600 pace ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800-1600-3200: 50-55 min. STEADY STATE run 400-800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 11 ALL: Core Routine #4 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 8X200 FAST 400-800: 8X150 FAST, blocks ALL: 15-20 min EASY run ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800-1600-3200: 45-50 min. EASY run 400-800: 40-45 min. EASY run ALL: HIIT Regular-Season Week 11 ALL: Core Routine #1 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Dynamic Warm-Up 800-1600-3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400-800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | CCS Top 8 @ Los Gatos High School - 8:00AM OR Granada Distance & Sprint Festival @ Granada High School - 8:00AM | |||||||||||||||||||
60 | Regular-Season Week 12 4/20 - 4/26 | RECOVERY | 20 | VO2 | 21 | AEROBIC/STRENGTH | 22 | LACTATE THRESHOLD | 23 | AEROBIC/STRENGTH | 24 | PRE-MEET | 25 | MEET | 26 | |||||||||||
61 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 4X400 @ 1600 GP, 4X200 FAST, 2X150 FAST 400-800: (600, 500 @ 800 CP-2), 400@ 800 GP, 300, 200 all out ALL: 10-15 min EASY run ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 12 ALL: Core Routine #4 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 2 X 600 @ 3200 GP, 2 X 400 @ 1600 GP, 2 X 200 @ 800 GP, 2X150 fast W/ 2:00 recov. 400-800: 4 X 250 @ 400 GP, 4 X 150 @ fast W/2:00 recov. ALL: 10-15 min EASY run ALL: Core Routine #5 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 45-50 min. EASY run 400/800: 40-45 min. EASY run ALL: HIIT Regular-Season Week 12 ALL: Core Routine #1 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Dynamic Warm-Up 800-1600-3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400-800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | PSAL Meet #2 @ MacDonald High School - 10:00AM | |||||||||||||||||||
62 | Regular-Season Week 13 4/27 - 5/3 | RECOVERY | 27 | PACING | 28 | AEROBIC/STRENGTH | 29 | VO2 | 30 | |||||||||||||||||
63 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 3 X 300 @ 1600 CP, 3 X 300 @ 800 CP, 3 X 300 all out W/2:00 between reps, 4:00 between sets 400-800: 3 X 200 @ 800 CP, 3 X 200 @ 400 CP, 3 X 200 all out W/2:00 between reps, 4:00 between sets ALL: 10-15 min EASY run ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 13 ALL: Core Routine #4 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 2 x (600, 400, 200, 150) cutdown 1600-800 CP W/ 2:00 between reps, 4:00 between sets 400-800: 2 X (500, 400, 300, 150) cutdown 800-400 CP W/ 2:00 between reps, 4:00 between sets ALL: 10-15 min EASY run ALL: Core Routine #5 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | ||||||||||||||||||||||
64 | MAY | |||||||||||||||||||||||||
65 | WEEK | SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | ||||||||||||||||||
66 | Regular-Season Week 13 Cont. 4/27 - 5/3 | AEROBIC/STRENGTH | 1 | FARTLEK | 2 | AEROBIC | 3 | |||||||||||||||||||
67 | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 45-50 min. EASY run 400/800: 40-45 min. EASY run ALL: HIIT Regular-Season Week 13 ALL: Core Routine #1 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Dynamic Warm-Up 800-1600-3200: 15 min. STEADY STATE, 3X(4/2 fartlek @ LT), 15 min. EASY 400-800: 15 min. STEADY STATE, 3X(2/2 fartlek @ LT), 15 min. EASY, blocks OR 40 min premeet run ALL: Core Routine #2 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM ALL: Dynamic Warm-Up 800-1600-3200: 20 min. easy, 3X(12/2 fartlek @ tempo), 20 min. easy 400-800: 10 min. easy, 3X(12/2 fartlek @ tempo), 10 min easy ALL: HIIT Week #9 ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) LOCATION: ON YOUR OWN OR Dublin Last Chance PR Invitational @ Dublin High School - 10:00AM | |||||||||||||||||||||||
68 | Regular-Season Week 14 5/4 - 5/10 | RECOVERY | 4 | VO2 | 5 | AEROBIC/STRENGTH | 6 | LACTATE THRESHOLD | 7 | AEROBIC/STRENGTH | 8 | MEET | 9 | AEROBIC | 10 | |||||||||||
69 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 4X400 @ 1600 GP, 4X200 FAST, 2X150 FAST 400-800: (600, 500 @ 800 CP-2), 400@ 800 GP, 300, 200 all out ALL: 10-15 min EASY run ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 14 ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 4 X 6/3 fartlek @ LT, 3X150 @ 400 CP 400-800: 6 X 150 negitive split, blocks ALL: 10-15 min EASY run ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800-1600-3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400-800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: HIIT Regular-Season Week 14 ALL: Core Routine #2 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | PSAL Championships @ MacDonald High School - 5:00PM | AM ALL: Dynamic Warm-Up 800-1600-3200: 40-45 min. EASY run 400-800: 35-40 min. EASY run ALL: HIIT Regular-Season Week 14 ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) LOCATION: ON YOUR OWN | |||||||||||||||||||
70 | Regular-Season Week 15 5/11 - 5/17 | RECOVERY | 11 | ANAEROBIC | 12 | AEROBIC/STRENGTH | 13 | VO2 | 14 | AEROBIC/STRENGTH | 15 | PRE-MEET | 16 | MEET | 17 | |||||||||||
71 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 6X200 FAST 400-800: 6X150 FAST, blocks ALL: 15-20 min EASY run ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 15 ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 5 X 400 @ 1600 GP W/1:00 recovery 400-800: 5 X 200 @ 800 GP W/1:30 recovery ALL: 5 X Diagonals @ 800-1600 pace ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800-1600-3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400-800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: HIIT Regular-Season Week 15 ALL: Core Routine #2 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Dynamic Warm-Up 800-1600-3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400-800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | CCS Championship Trials @ Gilroy High School - 10:00AM | |||||||||||||||||||
72 | Regular-Season Week 16 5/18 - 5/24 | RECOVERY | 18 | PACING | 19 | AEROBIC/STRENGTH | 20 | LACTATE THRESHOLD | 21 | AEROBIC/STRENGTH | 22 | PRE-MEET | 23 | MEET | 24 | |||||||||||
73 | Off | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 4 X 400 @ 1600 CP, 4 X 150 Fast W/2:00 recov. for all 400-800: 4 X 200 @ 400 CP, 4 X 50 Fast W/2:00 recov. for all ALL: 15-20 min EASY run ALL: Core Routine #4 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 16 ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 4 X 2/1 fartlek @ 1600 LT down to GP, 1 X 300, 200, 100 @ 800 CP cutdown W/full recov. 400-800: 4 X 1/1 fartlek @ 800 LT down to GP, 4 X 150 fast W/full recov. ALL: 5 X Diagonals @ 800-1600 pace ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800-1600-3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400-800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: HIIT Regular-Season Week 16 ALL: Core Routine #2 ALL: Seagraves (Prone & Kneeling) LOCATION: NUEVA | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Dynamic Warm-Up 800-1600-3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400-800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: Core Routine #3 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | CCS Championship Finals @ Gilroy High School - 3:00PM | |||||||||||||||||||
74 | Regular-Season Week 17 5/25 - 5/31 | RECOVERY | 25 | LACTATE THRESHOLD | 26 | AEROBIC/STRENGTH | 27 | VO2 | 28 | AEROBIC/STRENGTH | 29 | MEET | 30 | MEET | 31 | |||||||||||
75 | Off | ALL: Dynamic Warm-Up 800-1600-3200: 2 X 3,3,3 & 1X1,1,1 @ 80%, 85%, 90% W/5 min. recovery jog between each, 20 min. run 400-800: 2 X 2,2,2 & 1X1,1,1 @ 80%, 85%, 90% W/5 min. recovery jog between each, 20 min. run ALL: Core Routine #5 ALL: Seagraves (Sitting & Supine) LOCATION: On Your Own | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800/1600/3200: 50-55 min. STEADY STATE run 400/800: 40-45 min. STEADY STATE run ALL: HIIT Regular-Season Week 17 ALL: Core Routine #5 ALL: Seagraves (Prone & Kneeling) LOCATION: Nueva | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: 10-15 min steady state run ALL: Dynamic Warm-Up 800-1600-3200: 3 mile negitive split run, 2-3 X 150 fast 400-800: 1 X 300, 200, 150, 150 negitive split starting @ 800 CP W/full recov. ALL: 5 X Diagonals @ 800-1600 pace ALL: Core Routine #1 ALL: Seagraves (Sitting & Supine) LOCATION: CSM | AM V: Dynamic Warm-Up V: 30 min. STEADY STATE run PM ALL: Weight Room ALL: Dynamic Warm-Up 800-1600-3200: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy 400-800: 15 min. easy, 3X(4/2 fartlek @ steady state), 15 min. easy, block starts, relays ALL: HIIT Regular-Season Week 17 ALL: Core Routine #2 ALL: Segraves (Prone & Kneeling) LOCATION: Nueva | CIF State Championships @ Buchanan High School - TBA | CIF State Championships @ Buchanan High School - TBA | |||||||||||||||||||
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