ANNOUNCEMENTS
DECEMBER TRAINING
WE WILL MEET OFFICIALLY DEC 10,12,17, AND 19TH
TRAINING WILL BE GIVEN FOR CHRISTMAS BREAK
JANUARY TRAINING
WE WILL HAVE OFFICIAL COACH LED PRACTICE ON T/TH IN JANUARY
FALL PRACTICE SCHEDULE:
MONDAYS - 2:45pm @ CCHS track northend
TUESDAY - 2:45pm @ CCHS track northend
WEDNESDAYS - 2:45pm @ CCHS track northend
THURSDAYS - 2:45pm @ CCHS track northend
FRIDAYS - 12:45pm @ CCHS track northend
SATURDAYS- 8:00am @ locations may vary
WINTER- WEEK 1 |
DEC9-DEC14 |
DEC 9TH UNOFFICIAL PRACTICE RUN ON YOUR OWN OR WITH A GROUP EASY/AVG Warmup/Plyos
Announcements Abs Beginner- 4miles easy/avg
Intermediate & Advanced- 5 miles easy/avg |
DEC 10TH OFFICIAL PRACTICE 2:45pm INSIDE BY AUDITORIUM FARTLEK Warmup/Plyos
Announcements Myrtle XC CLASS |
DEC 11TH UNOFFICIAL PRACTICE RUN ON YOUR OWN OR WITH A GROUP RECOVERY -Warmup/Plyos
-Announcements -Abs |
DEC 12TH OFFICIAL PRACTICE 2:45pm INSIDE BY AUDITORIUM WORKOUT -Warmup/Plyos
-Announcements -Myrtle -1 mile additional warmup
2 miles(8laps) of in and outs 1 mile cooldown XC CLASS- |
DEC 13thUNOFFICIAL PRACTICE RUN ON YOUR OWN OR WITH A GROUP RECOVERY Beginner-4 total miles
Intermediate & Advanced- 5 total miles |
DEC 14th UNOFFICIAL PRACTICE RUN ON YOUR OWN OR WITH A GROUP LONG RUN WITH HILL SPRINTS INCORPORATE 8x45sec hill sprints into your run, ideally at Highland Hill
Beginner- 5 miles Intermediate- 6 miles Advanced-7 miles |
WINTER-WEEK 2 |
DEC16-DEC21 |
DEC 16th OFFICIAL PRACTICE RUN ON YOUR OWN OR WITH A GROUP EASY/AVG -Warmup/Plyos -Announcments -Abs XC CLASS-NO OFFICIAL CLASS OPTIONAL 30 MIN CROSSTRAINING |
DEC 17TH OFFICIAL PRACTICE 2:45pm INSIDE BY AUDITORIUM WORKOUT -Announcements
-Myrtle -Warmup/Plyos FARTLEK WORKOUT
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DEC 18th UNOFFICIAL PRACTICE RUN ON YOUR OWN OR WITH A GROUP RECOVERY -Warmup/Plyos
-Announcements -Abs XC CLASS-NO OFFICIAL CLASS
OPTIONAL 30MIN CROSSTRAINING |
DEC 19TH OFFICIAL PRACTICE 2:45pm INSIDE BY THE AUDITORIUM TIME TRIAL -Warmup/Plyos
-Announcements -Myrtle |
DEC 20TH UNOFFICIAL PRACTICE RUN ON YOUR OWN OR WITH A GROUP RECOVERY -Announcements
-Warmup/Plyos -Abs XC CLASS-HOT CHOCOLATE AND DONUTS CHARITY ASSEMBLY |
DEC 21ST UNOFFICIAL PRACTICE Use the first mile of your run as warmup
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