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INDOOR TRACK - WEEK 6 |
JAN 14 - JAN 20 |
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OFFICIAL PRACTICE
2:45PM @ End of the North Hall LONG RUN
Vestry 10min warm-up/plyos
LV 1: 60min LV 2: 65min LV 3: 70min LV 4: 75min LV 5: 80min avg pace + 2 Long Strides |
SENIOR LED PRACTICE
2:45PM @ End of the North Hall RECOVERY
Summit 10min warm-up/plyos
+ Abs AB LV 1: 25min LV 2-3: 30min LV 4-5: 35min easy pace + 6 Strides |
OFFICIAL PRACTICE
2:45PM @ End of the North Hall POWER RUNDraper Park
10min warm-up/plyos
10min additional warm-up POWER RUN: (@ 10K PACE) LV 1: 6x800m LV 2: 7x800m LV 3-4: 8x800m LV 5: 9x800m REST=2min active rest 10-15min cooldown After run: Weights A-JV Weights B-Varsity |
OFFICIAL PRACTICE
2:45PM @ End of the North Hall RECOVERY
Hole in the Wall 10min warm-up/plyos
+ Abs AB LV 1: 25min LV 2: 30min LV 3-5: 35min easy pace TWO-A-DAY LV 4-5: 25min easy pace |
SENIOR LED PRACTICE
2:45PM @ CCHS Track Northside DISTANCE
Nam 10min warm-up/plyos
+ Strength A LV 1: 25min LV 2-3: 35min LV 4-5: 40min easy/avg pace + 6 Strides |
SENIOR LED PRACTICE
8:30AM @ CCHS Track Northside HILL SPRINTSHighland Hill
10min warm-up/plyos
LV 1-2: 40min LV 3: 45min LV 4-5: 50min avg pace + 6x100m Hill Sprints (ideal if done in the middle of the run, focus on excellent form) After run: Weights B-Varsity TWO-A-DAY LV 3-5: 25min easy pace |
LV1 = 280
LV2 = 340 LV3 = 380 LV4 = 400 LV5 = 410 
LV1 = 28-36
LV2 = 34-43 LV3 = 38-49 LV4 = 40-52 LV5 = 41-53 SEE CHARTS BELOW |
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