OLY Training Calendar - Google Drive


2	OLYMPUS XC Varsity Training
3	SEPTEMBER 2023
4	Sunday		Monday		Tuesday		Wednesday		Thursday		Friday		Saturday
5											1	Teacher Work Day	2		Daily Practice Routine:
6											TIMPANOGOS INVITE		OLY N Parking Lot		1. Full team: 2 laps/3 min. warmup + dynamics + 2 strides 3-5 min jog, leg swings
7											Bus leaves at 7:00am		TRAIL - Captain's Choice
8													50 min "long run"		2. Varsity: WORKOUT (see calendar)
9	3	JoJo at UW	4	No School	5	Glo Run!	6		7	JoJo at Wake Forest	8	JoJo at Wake Forest	9	JoJo at Wake Forest	3. Full Team:
10	FALL XC PRACTICE		LABOR DAY		Sugarhouse Park 7:00PM		OLY Ampitheatre 2:30PM		Rm. 176 2:15PM		PARK CITY INVITE (A Day)		OLY N Parking Lot		Weeks 1&2: 3-5 min jog, 8-10 strides, 2 min/1 lap cooldown Weeks 3&4: 3-5 min jog, 10-12 strides, 2 min/1 lap cooldown
11			45min EASY		OLY, HHS & East After fun race: 2x800, 2x400, 2x200 w/equal rest in between		45-60min Aerobic		Goal Mtg. 30-35min EASY (Pre-Race), AM or PM		Bus leaves at 7:15am		TRAIL - Captain's Choice
12	Mon, Wed, Thurs 2:30PM Tues 6:10AM, Fri 7:00AM				core										Every Practice: ONE of the following + stretch:
13	MILEAGE: 35-55 (nat'l 65)		hips + weights		AM shake out, if needed		Weight Room 3:30PM hips + weights		core		PM shake out, if needed		75 min long run		1. Core X 2. SAM video 1 3. SAM video 2 4. Weights
14	10		11		12		13		14		15	Football Run with East @ 4:45	16	JoJo at Woodbridge	Jay Johnson Playlist
15	FALL XC PRACTICE		OLY Ampitheatre 2:30PM		OLY Ampitheatre 6:10AM		OLY Ampitheatre 2:30PM		Rm. 176 2:15PM		OLY Ampitheatre 7:00AM or East Run 4:45PM		BORDER WARS INVITATIONAL
16	Mon, Wed, Thurs 2:30PM Tues 6:10AM, Fri 7:00AM		Cottonwood Complex: This is hard… 20min inreasingly fast warmup, 400- 800- 1200- 1200- 800- 400 w/shorter than effort time for recovery, 20min EASY cooldown.		40-45min Tempo		Hill Repeats, Rollercoaste/Lincoln Ln: 15-20min warmup, 8x1min @ above race pace, 15-20min cooldown		Goal Mtg. 35min EASY		45min EASY (Pre-Race) MAKE SURE to do 6 x 200M strides		Bus leaves at 7:30am MEET INFO
17			core				core
18	MILEAGE: 35-55 (nat'l 65)		AM shake out, if needed		Weight Room 2:30PM hips + weights		AM shake out, if needed		Weight Room 2:45PM hips + weights
19	17		18		19		20		21		22	No School	23
20	FALL XC PRACTICE		OLY Ampitheatre 2:30PM		OLY Ampitheatre 6:10AM		OLY Ampitheatre 2:30PM		Rm. 176 2:15PM		Travel to Idaho (Bus leaves at 7:00am)		BOB FIRMAN INVITATIONAL
21	Mon, Wed, Thurs 2:30PM Tues 6:10AM, Fri 7:00AM		Cottonwood Complex: Hard intervals again… 15min inreasingly fast warmup, 400- 800- 1200- 1600- 1200- 800- 400 w/shorter than effort time for recovery, 20-30min EASY cooldown		40-45min Tempo		Sugarhouse Park or Lincoln Lane: Hill Repeats, 15-20min warmup, 8x1min @ above race pace, 20-30min cooldown		Goal Mtg. 35min EASY		45min EASY (Pre-Race) on race course MAKE SURE to do 6 x 200M strides		Race and Travel Home MEET INFO Bus returns approx. 11:00PM
22			core				core						Trip Itinerary
23	MILEAGE: 35-55 (nat'l 65)		AM shake out, if needed		Weight Room 2:30PM hips + weights		AM shake out, if needed		Weight Room 2:45PM hips + weights
24	24		25		26		27		28		29		30
25	FALL XC PRACTICE		OLY Ampitheatre 2:30PM		OLY Ampitheatre 2:30PM		OLY Ampitheatre 2:30PM		Rm. 176 2:15PM		REGION VI MEET (A Day)		OLY N Parking Lot
26			Track Workout: Hard Intervals! 15min increasingly fast warmup, 400- 800- 1200- 1600- 1600-1200- 800- 400 @5k race pace w/shorter than effort time for recovery, 15-20min EASY cooldown		Lincoln Lane: Hill Repeats, 15-20min warmup, 8x1min @ above race pace, 15-20min EASY cooldown		OFF or 30min EASY		Goal Mtg. 45min EASY (Pre-Race) MAKE SURE to do 4-6 x 200M strides		1:45pm Bus leaves OLY --3:00pm JV Girls --3:30pm JV Boys --4:00pm Varsity Girls --4:30pm Varsity Boys --5:00pm Senior Awards 6:00pm Bus leaves Sugarhouse		TRAIL - Captain's Choice
27	MILEAGE: 20-30		core		hips + strength after		core				Course Map		45-55 min "long run"
28	National Kids week 12 ends 9/30				Notes:
29					Note for Coaches: START TAPERING? end of week 3 for 2nd training cycle is 10/3
30					Year	Mileage Goals						Mileage Club Goals! 6/13 - 9/13 (80 days)
31					1	girls 20-30 miles	boys	30-40 miles				300 mile club	400 mile club
32					2	girls 35-40 miles	boys	40-45 miles				avg. 3.8 miles/day	avg. 5 miles/day
33					3	girls 40-45 miles	boys	50-55 miles				or 23 miles/week	or 31 miles/week
34					4	girls 45-50 miles	boys	55-65 miles		If "short on mileage," add a 3-4 mile run in AM or Sunday