Week 1 Schedule

Let's Get Ready for Week 1

Hi Team.  

Time to talk about our schedule for the first week of practice.  Since we will not have school this first week, this is a great opportunity for our experienced athletes to DOUBLE.  This will be the last opportunity for a while for our big dogs to put in a solid block of high volume training.  

• If you have been consistently running over 25 miles per week, you should double.  
• If you are experienced but coming off an injury, you should still come to both daily practices but cross train in the afternoon
• If you are a new runner who is not yet comfortable at 25 miles per week, you should come to only afternoon practices.

Practices will be held at 7:00 AM and 3:00 PM.  Please see the practice schedule below.  

Mon - 8/2:  Athletes run on your own.  We will start practice on Tuesday 8/3

Tue - 8/3: AM.  Warm up, 6 minute test, 2-4 miles easy coold down.

Tue - 8/3: PM. Easy shake out run + weights (advanced), intro drills, easy jog as able, core, weights (new)

Wed - 8/4: AM 40-60 minutes easy run, 

Wed - 8/4: PM: Wickets, dots, shake out run (advanced) Wickets, Dots, cone drills (new)

Thu - 8/5: AM: Core, PU, Lunges, 10-12 x 300-400 @ 95% vVO2 max, CD.

Thu - 8/5: PM: Easy Shake out + weights (advanced).  20 min easy jog + weights (new)

Fri -  8/6: AM: 40-60 min run 

Fri - 8/6: PM: Wickets, Dots, Easy shake out run (advanced). Wickets, Dots, 6 minute test (new)

Sat - Sun: Easy mileage as able.  Big dogs go long on Saturday

Mon 8/9: AM: Warm up, 30 minutes tempo, 4 x 200, Cool down, Weights

Mon 8/9: PM: Easy Shake Out (advanced)  6-10 x 200-300 (new)

Here's What You Need

1. You need to be cleared.  This means you need a physical and you have to fill some stuff out online.  See this older blog post about how to do that.  
2. Good Running Shoes
3. Loose Fitting, Light Colored Clothing
4. Re-Usable Water Bottle With YOUR NAME ON IT
5. A healthy snack for immediately after (fruit, granola bar, etc...)
6. A GOOD ATTITUDE!