ANNOUCEMENTS FOR THE WEEK:
Indoor Training during January and February runs as a camp.
Click on the link below to sign up for the camp.
*To guarantee your shirt you will need to sign by Wednesday!
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INDOOR TRACK - WEEK 10 |
JAN 18 - JAN 24 |
NO OFFICIAL PRACTICE Run with a teammate or a small group 10min warm-up
Abs AA LV 1: 35min
LV 2-3: 40min LV 4-5: 50min easy/avg pace + 6 Short Strides TWO-A-DAY: LV 2: 20min LV 3: 25min LV 4-5: 30min easy pace |
OFFICIAL PRACTICE OUTDOOR TRACK @2:50pm WORKOUT Z-mu 1k Loop 10min warm-up
15min additional warmup to
Z-mu Church +4 Strides WORKOUT: All Levels: 4x1k @ 10k pace + LV 1: 1x1k @ 5k LV 2: 1-2x1k@ 5k LV 3: 2x1k @ 5k LV 4-5: 3x1k@ 5k Rest = 90sec for 10k pace reps, 2min for 5k pace reps 15min Cooldown |
OFFICIAL PRACTICE OUTDOOR TRACK @2:50pm DISTANCE Smithfield 10min warm-up
Abs BB LV 1-3: 35min
LV 4-5: 40min easy pace TWO-A-DAY: LV 3-4: 25min LV 5: 30min easy pace |
OFFICIAL PRACTICE OUTDOOR TRACK @2:50pm LONG RUN/ TEMPO Lower Rockwell 10min warm-up
LV 1: 65min
LV 2: 70min LV 3: 75min LV 4: 80min LV 5: 85min easy/avg pace LV 1-2: 20min LV 3-5: 25min @ Negative Split Tempo effort (Start the Tempo effort at 30min) |
NO OFFICIAL PRACTICE Run with a teammate or a small group RECOVERYNo Route 10min warm-up
Strength A LV 1: 30min
LV 2-3: 35min LV 4-5: 40min easy pace |
NO OFFICIAL PRACTICE Run with a teammate or a small group DISTANCE No Route 10min warm-up
LV 1-3: 40min
LV 4-5: 45min easy/avg pace |
LV1=310
LV2=350 LV3=390 LV4=430 LV5=450 
LV1=31-39
LV2=35-45 LV3=39-50 LV4=43-55 LV5=45-58 |
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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Indoor practices will default to meeting in the Auditorium Hallway unless otherwise noted.
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