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JJXC 2012 summer training phase 2

Posted Monday, July 16, 2012 by Tom Nohilly
 
Team,
 
It is important to continue to be consistent with your training. If you miss a day, don't get discouraged and than miss four days. Get started or jump start by getting a 30 minute jog in.
 
On easy days make sure to run easy(conversation pace). 
 
Make sure that you do some of your runs on trails. It helps you adapt to running on uneven surfaces. That translates into better strength for XC.
 
7/16 Monday 
Easy run:
Freshman(F) 25 minutes
JV 30 minutes
Varsity(V) 35 minutes
 
Tuesday 7/17
INTERVALS
 
Freshman:
 5 minute warm up(jog)  
4* 3minutes at race pace. Jog 3 minutes after each interval. 
5 minutes warm down( jog)
 
JV:
5 minute warm up(jog)
4* 4 minutes at race pace
3 minutes jog rest after each interval.
5 minute warm down
 
Varsity:
10 min warm up
4* 5minutes at race pace
3 minutes jog rest between interval
10 minute warm down
 
7/18 Wednesday 
EASY RUN
 
F. 20 min easy
JV  25 min easy
V.  35 min easy
 
7/19 Thursday 
Easy run STRIDES
 
F   35 min run. 
10 strides after run
 
JV   40 min run 
10 strides after run
 
V.  45 min run
10 strides after 
 
7/20 Friday 
EASY RUN
 
F. 25 min run
JV. 30 min run
V. 35 min run
 
7/21 Saturday 
OFF FROM RUNNING
 
7/22 Sunday
LONG RUN
 
F. 40 minute run
 
JV  45 minute run
 
V. 55 minutes or longer 
 
7/23 Monday 
EASY RUN
 
F. 25 minute run
JV. 30 min run
V 35 min run
 
7/24 Tuesday
INTERVALS (ladder workout)
 
F. 5 minute warm up.
Run 3 minutes at race pace, then jog 2 minutes, then 2 minutes at race pace, then jog 2 minutes, then run very hard for 1 minute.  Jog for 3 minutes then repeat the same sequence. After the second set jog 5 minutes warm down. Then you're done.
 
JV warm up 5 minutes
Run 4:00 at race pace, jog 3:00, run 2:00 at race pace, jog 2:00, then run 1:00 fast pace, then jog 4:00, then repeat the sequence once.
After the second set jog 5 minute warm down.
You are doing two sets of a ladder workout.
 
V. 10 minute warm up
5:00 at race pace, jog 3:00, 3:00 at race pace, jog 3:00,
2:00 at race pace, jog 3:00,
1:00 fast, jog 3:00, repeat the sequence, start at 5:00 and work down. Two sets of ladders.
 Finnish with 5 min warm down.
 
7/25 Wednesday 
EASY RUN
 
F. 20 min run
JV. 25 min run
V. 30 min run
 
7/26 Thursday 
HILLS ( find a hill that takes 1:00 to run up) you can chose the grade. No more that 15% grade of steepness.
 
F.  5 warm up 
Run up the hill for 1:00, then jog down. Repeat 6 times. 5 min warm down
 
JV  5 min warm up
8 *1:00 hills, run up, jog down. 5 min warm down
 
V. 10 warm up
10* 1:00 hills, run up, jog down. 
10 min warm down
 
7/27 Friday 
EASY RUN
 
F.  20 min easy run
JV. 25 min easy run
V   40 min easy run
 
7/29 Saturday 
OFF FROM RUNNING
 
7/29 Sunday 
LONG RUN
 
F. 45 min run
JV 50 min run
V 60 min run
 
 
Good luck with our training.
Beat the heat, get it done early.

Tom Nohilly

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