The Covid 19 Lockdown Continues for High School Sports in Stan County

So, team. Let me offer my apologies.  Apparently, I had miscommunicated with my bosses and in reality we did NOT have permission to start working out.  ALL of the school districts in Stanislaus County had made the decision to re open (or keep closed) athletics as one group.  So, even though the County Health Comissioner said it was ok to resume outdoor activities, the county schools say, "not yet". 

I've laid out some guidelines for the month of June in this power point.  Check 'em out.

I've gone through the power point in this video I posted to youtube

Let me just summarize quickly, because I can see that the audio quality is not that good on the video.

• Black, Gold, White groups are based on how much you've been running these last 7 weeks and what your strengths are as a runner.
• All groups need to SPRINT once per week.  Something like 5 x 50 with full recovery.  Obviously warm up first.
• Black and Gold groups are doing one THRESHOLD type workout once a week.  Black group does it as a 30 minute tempo run, Gold does it as Fartlek at CV pace, something like 4-6 x 3 minutes at 90% vVO2 with 1 minute jog recoveries
• White group is focused just on building up their training mileage. How much? More than you are now.  A good guideline for training volume for athletes to aim for looks like this
• 1st year runners - 15 - 30 miles per week
• 2nd year runners - 25-40 miles per week
• 3rd year runners - 25-50 miles per week
• 4th year runners - 35-60 miles per week.
• These numbers can vary quite a bit.  I was running 50mpw by the end of my freshman year but I've had athletes be very successful off of 30 mpw during their 3rd or 4th year. 
• All groups should be running strides.  Black and Gold groups should do strides after their threshold sessions and then strides 1-2 additional times per week.  White group should just be doing strides 3 times per week in addition to their easy running. 

Since we can't get together and I can't actually COACH you for the next month, I'll be posting a number of different videos to try to teach you about the sport remotely.  

I encourage you to video yourselves doing your workouts.  Send them to me. I'll post them on this blog.