THIS WEEK
Sunday, April 11- Practice at Manito, 4:00-5:00; complete health ticket and bring a mask!
Monday, April 12- 30-50 minute distance run at a VERY EASY pace
Tuesday, April 13- 20-30 minute run with about 5 one-minute-long surges of up tempo running
Wednesday, April 14- 20-40 minus distance run at a VERY EASY pace
Thursday, April 15- Warm up jog, stretch, then 5-7 long hill repeats, cool down jog
Friday, April 16- Jog 10 minutes, then do about 10 minutes of sit ups, push ups, lunges, and other exercises you know; jog 10 more minutes
Saturday, April 17- Rest
Sunday, April 18- Practice at Manito, 4:00-5:00; complete health ticket ahead of time and bring a mask!
A- Two minutes hard, two minutes easy; one minute hard, one minute easy; 30 seconds hard, 30 seconds easy; repeat for 15-30 minutes total
B- 30 seconds hard, 30 seconds easy; 1 minute hard, one minute easy; repeat for a total of 15-30 minutes
C- 1 minute hard, one minute easy; repeat for a total of 15-30 minutes
D (Coach Carol's favorite)- 5 minutes easy, 5 minutes hard; 4 minutes easy, 4 minutes hard; 3 minutes easy, 3 minutes hard; 2 minutes easy, 2 minutes hard; 1 minute easy, one minute hard; takes a total of 30 minutes. You can make it a 20 minute workout by cutting out the first 10 minutes.
Hill Repeat Menu
A- Long hill, short hill; alternate for a total of about 10 repeats
B- Fast up a pretty steep hill about 10 times
C- Long grinder hill (like the Grand Hill) about 5 times
Tempo Run Definition
Warm up; 10-30 minutes of about 80% of your race pace for cross country; cool down