Developmental Training: June 8- July 12

Team,

This block of training will follow the Hunter's Heroes 5K for those of you who are participating. If you are racing Saturday, June 7, be sure to see Michael Holland after the event so he can record your time for me to review. This will serve as a great marker for the start of our summer training. Remember, practice begins at the high school on Thursday, June 19 at 8am. Make every effort to come to these Monday, Tuesday, Thursday meetings. They aren't mandatory unless you want to get better!

Period of Aerobic Development and Technique Improvement


Sunday, June 8- Rest Day

Mon- Easy 30-60min, Core

Tues- Easy 20-40min, 2x Drills for Technique (50-60m Each; High Knees, Tail Kicks, Caraoka, Backwards Running, Ankle-Over-Ankle, Straight-Leg Run, Power Skipping for Height)

Wed- Easy 30-50min, Core

Thurs- Easy 30-50min, 6-8x 12sec Max Hill Sprints, Colorado Leg Circuit

Fri- Easy 20-40min, 2x Drills for Technique (as above)

Sat- Easy 30-50min

Sun- Rest

Monday, June 16- Long Run: Moderate 50-80min, Core

Tues- Easy 20-50min, 7-9x 12sec MHS, Drills

Wed- Easy 30-50min

Thurs (First Summer Practice!)- Easy 30-50min, Drills, 6-8x 100m Strides on Grass, Colorado Leg Circuit, Core

Fri- Easy 30-50min

Sat- Easy 30-50min

Sun- Rest

Monday, June 23- Long Run: Moderate 50-80min, Core

Tues- Easy 20-50min, Drills, 8-10x 12sec MHS

Wed- Easy 30-50min

Thurs- Easy 30-50min, Drills, 8-10x 100m Strides on Grass, CLC, Core

Fri- Easy 30-50min

Sat- Moderate 30-50min

Sun- Rest

Mon, June 30- Long Run: Moderate 60-90min, Core

Tues- Easy 20-50min, Drills, 8-10x 100m Strides on Grass

Wed- Easy 30-50min, Core

Thurs- Easy 20-40min, 1-2x Kennedy Trails Hill Circuit

Fri- Easy 20-40min

Sat- Moderate 30-50min

Sun- Rest

Monday, July 7- Long Run: Moderate 70-90min, Core

Tues- Easy 20-40min, Drills, 10x100m Strides on Grass

Wed- Easy 30-50min, Core

Thurs- Easy 20-40min, 2-3x Hill Circuit (Easy 10-20min if racing The Bear in the evening)

Fri- Easy 20-40min

Sat- Moderate 30-60min

Sun- Rest

Coach's Notes: If desired, additional easy running ("doubles") can be completed as the summer progresses. This applies only to older athletes with a good base of training. Be sure to stay well-hydrated not just around your runs, but throughout the course of the day. Eat well, and get plenty of rest amid this training plan.