ANNOUNCEMENTS
UPCOMING EVENTS:
Provo River Trail long run-July 27th
24 Hour Relay-July 31st@ 8am-August 1st @8am
SUMMER PRACTICE SCHEDULE:
MONDAYS - 8:00AM @ Draper Park (North Pavilion)
TUESDAY - 8:00AM @ Draper Park (North Pavilion)
WEDNESDAYS - 8:00AM @ Draper Park (North Pavilion)
THURSDAYS - 8:00AM @ Andy Ballard Arena (1600 Highland Dr)
* Incoming 6th-8th Grades: MONDAY - WEDNESDAY ONLY
* Incoming 9th-12th Grades: ALL PRACTICES
WEEK 8 - SUMMER XC |
JUL 22-JUL 27 |
JULY 22nd OFFICIAL PRACTICE 8:00AM DRAPER PARK (North Pavilion) DISTANCE -Announcments
-Abs Warmup/Plyos Hilly route
Beginner- 4 miles + 6 strides Intermediate- 6 easy + 6 strides |
JULY 23rd OFFICIAL PRACTICE 8:00AM DRAPER PARK (North Pavilion) WORKOUT -Myrtle
-Announcements -warmup/plyos Beginner: 1.5 warmup-4 strides- 1 mile@mp, 4 min rest 4X400R/400recovery-1.5 cooldown Intermediate: 1.5 warmup-4 strides- 2xmile@mp/4min rest between 4x400R/400recovery 1.5 cooldown |
JULY 24th NO OFFICIAL PRACTICE RECOVERY -Warmup/Plyos
-Announcements -Abs Beginner-
4 miles recovery Intermediate- 5 miles recovery |
JULY 25th OFFICIAL PRACTICE 8:00AM EQUESTRIAN CTR (1600 Highland Dr) TRAIL -Warmup/Plyos
-Announcements -Myrtle Beginner: 35min easy
Intermediate: 50min easy |
JULY 26th RUN ON YOUR OWN OR WITH A GROUP DISTANCE Use the first mile of your run as a warmup
Beginner: 4 miles + 6 short strides
Intermediate: 6 miles + 6 short strides |
JULY 27th OFFICIAL PRACTICE 8:00AM MT TIMPANOGOS PARK PROVO CANYON ROUTE 189 WORKOUT PROVO RIVER TRAIL TEMPO
Beginner: 3 EASY- 1M-1Easy-2T-1CD Intermediate: 3Easy-2M-1Easy-2T-2Recovery You may want to bring a towel if you plan to ice bath in the river with us |
WEEK 7- SUMMER XC |
JUL 15 - JUL 20 |
JULY 1ST OFFICIAL PRACTICE 8:00AM DRAPER PARK (North Pavilion) DISTANCE -Plyos
-Announcments -Abs Beginner: 4 miles easy +6 strides Intermediate: 5 miles easy + 6 strides |
JULY 16TH OFFICIAL PRACTICE 8:00AM DRAPER PARK (North Pavilion) WORKOUT -Announcements
-Myrtle -Warmup/Plyos 1.5 mile warmup to track
+ 4 strides Beginner:6X400R with 400m recovery jog Intermediate: 8x400R with 400m recovery jog 1.5 mile cooldown Paces will be provided at practice |
JULY 17TH OFFICIAL PRACTICE 8:00AM DRAPER PARK (North Pavilion) RECOVERY -Warmup/Plyos
-Announcements -Abs Beginner: 3 miles recovery I Intermediate: 4 miles recovery |
JULY 18TH OFFICIAL PRACTICE 8:00AM EQUESTRIAN CTR (1600 Highland Dr) DISTANCE -Warmup/Plyos
-Announcements -Myrtle Beginner: 30 min easy + 6 strides Intermediate: 40 min easy + 6 strides |
JULY 19TH OFFICIAL PRACTICE 8:00AM DRAPER PARK (north pavilion) WORKOUT -Announcemens
-Plyos -Abs 1.5 mile warm up to Draper Park middle school
+ 4 strides Beginner: 3-4x(1000m @ I pace) 2 min rest Intermediate: 5-6x(1000m@I pace) 2 min rest |
JULY 20TH RUN ON YOUR OWN OR WITH A GROUP RECOVERY Use the first mile of your run as warmup
Beginner: 7 miles easy recovery intermediate: 9 miles easy recovery |