First Day of Summer Practice! 6/12/23

 Hey team!  Tomorrow is the first day of summer workouts. I will not be there this week, as I'm still with my family in Iceland.  Coach K will be in charge.  He will have detailed plans for the week.  I'm posting a brief outline.

OK, guys here's the week.  Experienced runners, this should be a 80%-90% week. You know what that means.  New runners.  On the days we don't come to practice, you should just try to do a little jogging on your own.  If you can do a mile, that's great!  If 3 miles is easy, then do that.  If running 1 lap around the track is tough, then just try to do that......the point is, know where you are at and then just try to make that level comfortable before progressing to anything more.

Experienced runners should aim for an easy shakeout in the afternoon's on the day's we practice

Monday: 

If you're new you will run a 400m time trial after the warm up.  Then you'll do some lunges, push ups, sit ups, etc.....

If you're a returning athlete, you'll do a 6 minute test.  Then you'll do some lunges, push ups, sit ups, etc.....

Wednesday:

All athletes will do a brief warm up.  Experienced athletes will lead everyone though the "track team" warm up.  (Lap jog, walking wu, atomic wu).  Then experienced athletes will do 3 miles easy + 10 x stadium ramp.  New athletes will just do 10 x stadium ramps.  These should be done FAST with an easy walk down recovery

Thursday:

Warm up together, like Wednesday.  Experienced athletes then do 1 mile easy, progressing to moderate, then 3 x 50 stride then 24 minute tempo on the roads (out 12, back 12) and record the distance.  1 mile CD.  

While the experienced runners are doing the tempo run, new runners will run a 1200m time trial

Training Groups

For right now, break yourselves into the following groups

• Group 1 - Returning athletes who ran distance the previous year in track OR, have been back to running for at least 2 weeks
• Group 2 - Returning athletes who did a sport other than distance in track during the spring and have not started back to running yet.
• Group 3 - Returning athletes who have not done anything since last cross country season
• Group 4 - Brand new athletes to the cross country team at HHS who have had some running experince (ie, local 5k, middle school track) OR who have recently played sports like soccer, or basketball
• Group 5 - Brand new athletes to HHS cross country who have never played a sport before.  

These groups will change as the summer goes on and as we learn more about your strengths and weaknesses.