On Thursday from 6 to 8 PM will be Annapolis Team Night at Gotta Run on Main Street. We'll complete the signup for team sweats/shirts/shorts and you'll get a 15% discount on any other purchase. No one has to buy anything or attend this. Racing uniforms will be provided by the school. This is a good opportunity to get training shoes and racing spikes if you need them.
Monday 8/27/07 3:15 to 5:15 PM ( freshmen may go to Erik Westlund's classroom - Room 217B in the green hallway - from the end of school until practice) Movement prep, core, drills, speed ladder, jump rope, recovery run - 25 minutes for new runners, 40 minutes for everyone else, meet at the weight room for stretching and weights.
Tuesday 8/28/07 3:15 to 5:15 PM Movement prep, 1 mile on the field loop, 3 mile tempo run for the girls and 3.5 mile tempo run for the boys - target times will be announced. 1 mile warmdown. Stretching.
Wednesday 8/29/07 3:15 PM to 5:15 PM Movement prep, core, drills, speed ladder, jump rope, recovery run - 25 minutes for new runners and 40 minutes for everyone else, meet at the weight room for stretching and weights.
Thursday 8/30/07 3:15 PM to 5:15 PM Movement prep, jog to Truman Pkwy, alternate 200 and 300 yard runs - total of 4 for new runners, 6 to 8 for everyone else, jog back, stretch. Team Night at Gotta Run from 6 to 8 PM.
Friday 8/31/07 7:15 AM to 9:15 AM Movement prep, core, drills, speed ladder, jump rope, recovery run - 25 minutes for new runners, 40 minutes for everyone else, meet at the weight room for stretching and weights.
Saturday 9/1/07 8 AM to !0 AM Movement prep, 1 mile on the field loop, 7 x 800 meters on the field loop at tempo pace with a 30 second rest, 1 mile warmdown, stretch, food and drinks.
Monday 8/27/07 3:15 to 5:15 PM ( freshmen may go to Erik Westlund's classroom - Room 217B in the green hallway - from the end of school until practice) Movement prep, core, drills, speed ladder, jump rope, recovery run - 25 minutes for new runners, 40 minutes for everyone else, meet at the weight room for stretching and weights.
Tuesday 8/28/07 3:15 to 5:15 PM Movement prep, 1 mile on the field loop, 3 mile tempo run for the girls and 3.5 mile tempo run for the boys - target times will be announced. 1 mile warmdown. Stretching.
Wednesday 8/29/07 3:15 PM to 5:15 PM Movement prep, core, drills, speed ladder, jump rope, recovery run - 25 minutes for new runners and 40 minutes for everyone else, meet at the weight room for stretching and weights.
Thursday 8/30/07 3:15 PM to 5:15 PM Movement prep, jog to Truman Pkwy, alternate 200 and 300 yard runs - total of 4 for new runners, 6 to 8 for everyone else, jog back, stretch. Team Night at Gotta Run from 6 to 8 PM.
Friday 8/31/07 7:15 AM to 9:15 AM Movement prep, core, drills, speed ladder, jump rope, recovery run - 25 minutes for new runners, 40 minutes for everyone else, meet at the weight room for stretching and weights.
Saturday 9/1/07 8 AM to !0 AM Movement prep, 1 mile on the field loop, 7 x 800 meters on the field loop at tempo pace with a 30 second rest, 1 mile warmdown, stretch, food and drinks.
No comments:
Post a Comment