CORNER CANYON
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FOR MID-DISTANCE AND DISTANCE ATHLETES


ANNOUCEMENTS FOR THE WEEK:

Welcome back from Spring Break!

Below is this weeks meet info:
American Fork Dual Meet (Tues)              Davis Invite (Sat) - Invited session is the top heat

RESULTS ---- AF @ Corner canyon - 3/13
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OUTDOOR TRACK - WEEK 7

APR 12 - APR 18


JUNIOR VARSITY

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OFFICIAL PRACTICE

2:45pm
CCHS TRACK
RECOVERY​Summit+
10min warm-up
​​​Abs A
LV 1-2: 40min
LV 3-5: 45min
​
easy pace

+ 6 Strides




​

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HOME MEET

American Fork
@ CCHS

​Starts @ 3pm

RACE DAY
15min warm-up

Spikes, Plyos,
Strides


RACE

Cooldown:
LV 1-2: 20min
LV 3-5: 25min
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OFFICIAL PRACTICE

2:45pm
CCHS TRACK
​
RECOVERY
​
Z-mu / Peru
10min warm-up
​​​​Strength A
LV 1-3: 40min
LV 4: 45min

​easy pace





​

TWO-A-DAY:
LV 2-3: 25min
LV 4: 30min

easy pace
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OFFICIAL PRACTICE

2:45pm
CCHS TRACK
RECOVERY
​
No Route
10min warm-up
​​​​Abs B
LV 1-3: 35min
LV 4-5: 40min
​
easy/avg pace

​
+ 6 Strides




TWO-A-DAY:
LV 3: 25min
LV 4: 30min

easy pace
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OFFICIAL PRACTICE

2:45pm
CCHS TRACK
​WORKOUT
​
No Route
10min warm-up
10min additional warm-up

WORKOUT: 
4 x 2min
Fartlek Tune-up
(2 min strong,     1 min avg pace)


Full Rest

4 x 300m
@ 800m Pace

Team Relay
​
(4 athletes on each team, each athlete runs 4 300's)

Rest= 100m jog  + the 300reps of your teammates (appx 2-2:30min)

15min Cooldown
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OFFICIAL PRACTICE

8:30am
CCHS TRACK
​
RECOVERY
​​
Storm Mountain​​​​​​
10min warm-up
​

LV 1: 35min
LV 2: 40min
LV 3: 45min

LV 4: 50min
​
easy pace
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LV1=300
LV2=330
LV3=370
LV4=400


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LV1=30-38
​LV2=33-42
​LV3=37-47
LV4=40-52

VARSITY

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OFFICIAL PRACTICE

2:45pm
CCHS TRACK
RECOVERY
​​
Storm Mountain​​​​​
10min warm-up

LV 1: 35min
LV 2: 40min
LV 3: 45min

LV 4: 50min
LV 5: 55min
​
easy pace

+ 6 Strides

Mid-Distance
Speed Ladders
+ 35min easy
+ 6 Strides

​

TWO-A-DAY:
LV 3: 25min
LV 4: 30min
​LV 5: 35min

easy pace
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OFFICIAL PRACTICE

2:45pm
CCHS TRACK
​
DISTANCE
​
Summit+
10min warm-up
Strength A
LV 1-2: 40min
LV 3-5: 45min
​
easy/avg pace

+ 6 Strides

Do your run after helping with the 
100m/110m Hurdles, Afterwards come back and help with the 300m Hurdles

​
TWO-A-DAY:
LV 2-3: 25min
LV 4-5: 35min

easy pace
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OFFICIAL PRACTICE

2:45pm
CCHS TRACK
​WORKOUT
​
No Route
10min warm-up

10min additional warm-up

WORKOUT: 
4 x 2min
Fartlek Tune-up
(2 min strong,     1 min avg pace)


Full Rest

4 x 300m
@ 800m Pace

Team Relay
(4 athletes on each team, each athlete runs 4 300's)


Rest= 100m jog  + the 300reps of your teammates (appx 2-2:30min)

15min Cooldown

This workout is for Distance & Mid-Distance
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OFFICIAL PRACTICE

2:45pm
CCHS TRACK
RECOVERY
​
Peru
10min warm-up
Abs B
LV 1-3: 40min
LV 4-5: 45min

​easy pace
​


Mid-Distance
Speed Ladders
+ 35min easy
+ 6 Strides

​

​
​
TWO-A-DAY:
LV 5: 25min

easy pace
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OFFICIAL PRACTICE

2:45pm
CCHS TRACK
DISTANCE
​
​
Stokes
10min warm-up
Abs A
LV 1-3: 35min
LV 4-5: 40min
​
easy/avg pace

​
+ 6 Strides


​Mid-Distance
Speed Ladders
+35min easy/avg
+ 6 Strides
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DAVIS INVITE will be
Self Travel, plan on arriving at least 90min before your schedule race
DAVIS INVITE
-​Self Travel-
​
15min warm-up

Spikes, Plyos,
Strides


RACE

Cooldown:
LV 1-2: 20min
LV 3-5: 25min
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LV1=300
LV2=330
LV3=370
LV4=400
LV5=430
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LV1=30-38
​LV2=33-42
​LV3=37-47
LV4=40-52
LV5=43-55







​
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DAVIS ENTRIES
("?" will be confirmed on Tuesday)

Girls
800m - Allison, Lezlee, Klara, Aubrey
3200m - Anna, Charly, Courtney, Lisa, Paige, Avery G, Laureli, Addison, Avery H, Claire, Lindsey, Kayla?, Jackie?
Boys
1600m - Jackson, Carter, Dayton?
3200m - Ben, Carson, Eli, Connor, Jayden, Tanner, Steve, Grayson, Dayton?
800m - Noah, Gannon, Jake
​4x400m - Jake
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         STEP 1: DOWNLOAD THE APP ON YOUR PHONE
         STEP 2: CREATE A PROFILE
         STEP 3: ADD CLUB "CORNER CANYON XC AND TRACK"
         STEP 4: CLICK THE "+" SIGN
         STEP 5: CLICK MANUAL ENTRY & RECORD YOU RUNS! 
CLICK HERE TO JOIN!


PERFORMANCE RANKING CHART

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