camp I

for Saturday, Aug 24

8:00AM - meet in coliseum

1. mobility- hip crossover, leg swings
2. dynamic foot drills
3. 2 mile wu to Piedmont Park ballfields + 4 x 60m starts
4. two-person relay format on ballfield loop (~862m)
w= 8 x loop / m= 12 x loop
recovery while partner runs loop
5. 3-5 mile cd + yoga stretching
(MH&JS in CO = 8 x 4', r= 2'; say 'hello' to everyone!)

11:00AM - strength & conditioning orientation at Wardlaw


for Sunday, Aug 25

2:30PM - meet in coliseum

easy aerobic running (at Chattahoochee River)
w= 45-60' / m= 60-75'

farenheit friday

for Friday, Aug 24

1. mobility- iron cross, scorpion
2. foot drills
3. hurdle walkovers
4. easy aerobic running
w= 60' total / m= 70' total
(total time running today split between AM and PM runs)
5. 3 x 200 'light & fluid'
6. 2 laps barefoot walking

tempo then some thursday

for Thursday, Aug 23

(optional easy AM run on own, 3-5 miles)

***meet at coliseum at 8:00pm
(stay hydrated throughout day, it will still be very hot in the evening)

1. mobility- leg swings, inverted hamstring, hurdle walkovers
2. 2 miles wu + 4 x 60m accelerations
3. controlled run on track, 3 miles
w= 6:16 + 6:12 + 6:08 / m= 5:16 + 5:12 + 5:08
4. 2 miles cd + yoga stretching

first day for 2007-08

for Wednesday, Aug 22

Practice time - 3:30pm
Meet in coliseum!

1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 5' abs
4. easy aerobic running
women= 45-50'; men= 50-70'
*we will run on campus 3 mile loop; stop each lap and re-hydrate
5. 6 x light strides on grass
6. to coliseum, stop by training room, re-hydrate w/powerade, yoga stretching in coliseum

summer training II

June 25 – August 19 (8 weeks)

AEROBIC CONDITIONING:

Monday
60-90 minutes aerobic running
Tuesday
4-6 x 1200-2000m w/ 400m jog recovery
OR 16-24 x 150-300m w/ equal jog recovery
OR Anaerobic Threshold run, 3 or 4 miles
Wednesday
60-90 minutes aerobic running
Thursday
45-60 minutes jogging, OR Off
Friday
Anaerobic Threshold run, 4 or 6 miles
Saturday
90-120 minutes long aerobic run
Sunday
30-45 minutes easy fartlek running
+ 8-10 x 100m fast striding w/ 300m jog between

(Women and new individuals should aim for the lower range. Middle Distance men should aim for the lower range or slightly higher.)

NOTE: an anaerobic threshold run is a very high quality run, what we typically call a ‘tempo run’ at school. Some of you mistake ‘relaxed and within yourself’ to mean ‘easy’. It does not! The anaerobic threshold run is not a quality easy run, it is a comfortably HARD run. The repetitions should be at your anaerobic threshold pace or slightly faster. THE KEY TO THESE REPETITIONS IS TO RUN THEM RELAXED AND WELL WITHIN YOURSELF. THEIR PURPOSE IS NOT TO GET YOU IN RACING SHAPE, ONLY TO GET YOU PREPARED FOR HARDER TRAINING DURING THE SEASON. Our recommendation for both the repetitions and the anaerobic threshold runs is to do them on a track. If a track is not available, run for an equal time on the road or trail (i.e. 4:00 to 7:00 for repetitions and about 20-30 minutes for threshold runs).

summer training

May 28 – June 24 (4 weeks)

AEROBIC CONDITIONING:

Monday
60-90 minutes aerobic running
Tuesday
Anaerobic Threshold run, 3 or 6 miles
Wednesday
60-90 minutes aerobic running
Thursday
45-60 minutes jogging, OR Off
Friday
60-75 minutes aerobic run
Saturday
90-120 minutes long aerobic run
Sunday
30-45 minutes easy fartlek running
+ 8-10 x 100m fast striding w/ 300m jog between


(Women and new individuals should aim for the lower range. Middle Distance men should aim for the lower range or slightly higher. Remember to start where you are at and work your way up as you are able. But the goal is to get there within 4 weeks! First, focus on increasing volume, don’t worry about pace. Once volume is at desired level, focus on increasing pace.)

light & fluid wednesday

for Wednesday, May 23

NOTE PRACTICE TIME - 7:45am for everyone

1. mobility- hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 3-4 mile light run (3000SC= 4 mile)
4. 3 x 200m 'light & fluid', r= 200j
5. yoga stretching

Bus departs at 10:00am!