Thank you all for coming to bootcamp last week! We had some great runs together, and it was a wonderful way to start the season. Below you will find the August training schedule. Right now, our goals as a team are to work on our general endurance, speed, and strength to finish building our summer base. Stretching, strengthening, eating well, and getting 8-9hrs of sleep each night are key to success! Start getting back into your school routine with bed and wake-up times; this way August 19 won't come as such a shock!
WATAUGA HIGH CROSS COUNTRY
August Schedule
Monday, 8/12: Interval (300’s), Leg Circuit, Abs
13 Circuits, Challenge Run
14 Hill Circuit for Strength-Endurance, abs
15 Circuits, Medium Run, Stretch
16 Jog Clash Course
17 Pioneer Clash of the Classes
18 Rest
19 1st day of school 3:55 Practice Descending Intervals, Leg Circuits, Abs (ie- 1600m, 1200m, 800m, 400m, 4x 200m)
20 Circuits, Challenge Run
21 Tempo, Abs, Stretch (ie- 4-6K Tempo @ 90% of XC Goal Pace)
22 Circuits, Easy Run
23 AM Run on own (30-45) 4:00pm Depart for Hendersonville
24 WNC CC Carnival, Jackson Park, Hendersonville
25 Medium (30-50)
26 Challenge Run/ Strides, Leg Circuit, Abs
27 Circuits, Easy Run, Stretch
28 Conference Relays (either St. Stephens or Freedom)
29 Circuits, Challenge Run, Abs
30 1:30pm (For those that can be there) Fartlek Run, Abs (ie- 6:00, 1:00, 5:00, 2:00, 4:00, 3:00, 4x 30sec)
30-9/2 If you cannot be at practice Friday because of a trip, you need to pick 3 days out of the 4 day weekend to run. The 1st day needs to be a Fartlek Run, 2nd Medium,
3rd Long Run (at least 60-70 for experienced).
