Hopefully everyone came away from the Wendy's Invitational with a new PR, as the next week will feature reduced volume and intensity for the most part. It is important to schedule rest at this point in the season to adapt to previous training, prevent injury/illness, and regroup for a final charge at Conference, Region, and State!
Sun, 10/6- Rest
Mon- Easy Run + Core
Tues- XC Meet in Ashe County for JV; Varsity will stay behind for a workout with Coach Hoyal- Longer Warm-Up, 1600m Time Trial on Track, 5min Recovery Jog to Holt Hill, 6x 200m Fast Ascents with Jog Down Recovery, Warm-Down (Specific Speed/Strength Endurance)
Wed- Easy Run + Light Circuits (Team Tradition- Flour Run?)
Thurs- Long Run of Moderate 60-80min
Fri- Option A) Race The Knob in Downtown Boone at 6pm (Two-Miles Steep Uphill Climbing)
Option B) EZ 30-40min + Max Hill Sprints
Sat- OYO Recovery Run
Sun- OYO Recovery Run
Mon, 10/14- Pioneer Fartlek w/ 60sec Recovery on XC Course (Specific Endurance); Or, EZ 40min w/ 10x100m Strides for JV
Tues- Easy Run + Abs
Wed- Conference XC Meet at Freedom!
Thurs- Recovery Run + Circuits
Fri- WU, 11x 400m @ 5K Goal Pace w/ 60sec Jog Recovery + 600m 'Free' (on track), WD (Pace Practice + Lactic Power)
Sat- Group Long Run of 60min Organized by Captains; Valle Crucis Fair
Sun- OYO Recovery Run or Rest if needed
Mon- WU, 20x 30sec 'Fast', 30sec 'Moderate' on Grass, WD (Lactate Dynamics)
Tues- EZ Run + Light Circuits
Wed- WU, 8x 200m @ 5K-1600m Pace w/ 200m Jog Recovery on Track, WD (Speed)
Thurs- EZ 30-40min, AIS
Fri- EZ 20min, Mobility Circuit, Skips, Drills, Strides,
Sat, 10/26- Region XC Meet at McAlpine!
Sun- Rest
Mon- EZ 40min, Core, AIS
Tues- WU, Pioneer Fartlek w/ 2:00 Recovery on XC Course, WD (Sharpening)
Wed- EZ 40min, Core, AIS
Thurs- EZ 30min, AIS
Fri- EZ 20min, Mobility Circuit, Skips, Drills, Strides
Sat, 11/2- State XC Meet at Kernersville!
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