This week we'll run cruise intervals on Monday, hills on Tuesday, a tempo run on Wednesday, a recovery day on Thursday, a long run on Friday, and on Saturday we'll do a double workout - 30 minutes easy in the morning and a hill workout in the afternoon. I want all the Blue Team runners to do one morning run during the week, for 30 minutes. I know this is difficult because of the school's starting time but I also know if we can get in 2 double workouts per week we will be stronger and faster. Try to avoid Thursday this week because Thursday is a recovery day, but also look at your school workload to avoid a day when an important assignment or test is due. If you have access to a treadmill, use it. If not, running in your neighborhood or at a nearby school or park may work. I know there may be transportation or safety issues, and it may not be possible to do this, but I want everyone to see if they can make this work.
Monday 11/26/07 3:15 PM to 4:45 PM Movement prep, 1 mile warmup on the field loop, Blue Team - 5 x 1200 meters at designated paces (see Coach Ford for your target time) with a 1 minute rest, Maroon Team - 3 x 800 meters (see Coach Ford for target times) with a 90 second rest interval, 1 mile warmdown, stretch.
Tuesday 11/27/07 3:15 PM to 4:45 PM Movement prep, core, speed ladder, run the field loop counter clock wise and run down to S curve, run S curve repeats ( Blue Team - 5, Maroon Team - 3) with the rest interval being a walk down the hill - start the runs at the lowest point as you approach S curve and finish at the intersection with the Woodchip trail. Warmdown will be to run back to the track, get a drink, and jog 1 mile on the track or field loop. Stretch.
Wednesday 11/28/07 3:15 PM to 4:45 PM Movement prep, 1 mile warmup on the field loop, 3 mile tempo run on the field loop, 1 mile warmdown, stretch.
Thursday 11/29/07 3:15 PM to 4:45 PM Movement prep, core, 40 minute easy recovery run, stretch.
Friday 11/30/07 2:15 PM to 4 PM Movement prep, Long Run, stretch.
Saturday 12/1/07 30 minute easy morning run - we'll discuss whether it's better to do this on your own or as a group, 2 PM to 4 PM - Movement prep, core, easy run to the Truman Pkwy hill, Blue Team - 6 runs on the hill - alternating 200 yards and 300 yards - easy jog down the hill is the rest interval, Maroon Team - 4 runs as described for the Blue Team, easy run back to school for warmdown, stretch, jump rope. Energy bars and drinks will be provided.
Any questions, call Coach Eden 410-266-9304 home or 410-703-9456 cell.
Will, I'd like to get jump rope and speed ladder in twice per week - any suggestions on the best way to do that?
Monday 11/26/07 3:15 PM to 4:45 PM Movement prep, 1 mile warmup on the field loop, Blue Team - 5 x 1200 meters at designated paces (see Coach Ford for your target time) with a 1 minute rest, Maroon Team - 3 x 800 meters (see Coach Ford for target times) with a 90 second rest interval, 1 mile warmdown, stretch.
Tuesday 11/27/07 3:15 PM to 4:45 PM Movement prep, core, speed ladder, run the field loop counter clock wise and run down to S curve, run S curve repeats ( Blue Team - 5, Maroon Team - 3) with the rest interval being a walk down the hill - start the runs at the lowest point as you approach S curve and finish at the intersection with the Woodchip trail. Warmdown will be to run back to the track, get a drink, and jog 1 mile on the track or field loop. Stretch.
Wednesday 11/28/07 3:15 PM to 4:45 PM Movement prep, 1 mile warmup on the field loop, 3 mile tempo run on the field loop, 1 mile warmdown, stretch.
Thursday 11/29/07 3:15 PM to 4:45 PM Movement prep, core, 40 minute easy recovery run, stretch.
Friday 11/30/07 2:15 PM to 4 PM Movement prep, Long Run, stretch.
Saturday 12/1/07 30 minute easy morning run - we'll discuss whether it's better to do this on your own or as a group, 2 PM to 4 PM - Movement prep, core, easy run to the Truman Pkwy hill, Blue Team - 6 runs on the hill - alternating 200 yards and 300 yards - easy jog down the hill is the rest interval, Maroon Team - 4 runs as described for the Blue Team, easy run back to school for warmdown, stretch, jump rope. Energy bars and drinks will be provided.
Any questions, call Coach Eden 410-266-9304 home or 410-703-9456 cell.
Will, I'd like to get jump rope and speed ladder in twice per week - any suggestions on the best way to do that?
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