FOR MID-DISTANCE AND DISTANCE ATHLETES
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OUTDOOR TRACK - WEEK 7 |
APR 12 - APR 18 |
JUNIOR VARSITY
OFFICIAL PRACTICE 2:45pm CCHS TRACK RECOVERYSummit+ 10min warm-up
Abs A LV 1-2: 40min
LV 3-5: 45min easy pace + 6 Strides |
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 |
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 |
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 |
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 |
OFFICIAL PRACTICE 8:30am CCHS TRACK 10min warm-up
LV 1: 35min
LV 2: 40min LV 3: 45min LV 4: 50min easy pace |
LV1=300
LV2=330 LV3=370 LV4=400 
LV1=30-38
LV2=33-42 LV3=37-47 LV4=40-52 |
VARSITY
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 |
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 |
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 |
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 |
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 |
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 |
LV1=300
LV2=330 LV3=370 LV4=400 LV5=430 
LV1=30-38
LV2=33-42 LV3=37-47 LV4=40-52 LV5=43-55 |
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
("?" 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
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! |
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