Week of 8/31/15

Saturday 9/5/15– top guys ran 14.5 miles at 6:20/ mile, top lsadies ran about 11 at 7:20/ mile. 20 x 100m on a 40-60 sec cycle.

Friday 9/4/15– 1.8 miles up , Montana’s (17-, )1.8 miles down and lifting (5x 5 reps of squats 150% BW)

Thursday 9/3/15– loops on grass, top dogs hit 4 miles up and 6.4 miles on grass for a total of 10.4

Wednesday 9/2/15– for most kids 6 min wall sit followed by form drills and 20 minutes up followed by 6 x 1k reps on grass with a 200m recovery and 20 x 100m strides on a 40-50 second cycle.. A Boys- 4 miles up followed by developmental miles schedules at 6:10/6:00/5:50/5:40/5:30/5:20 and 20 x 100m on a 40 sec cycle.  Girls hit some mile reps from 7:10- down to 6:40. squatters squatted 5 x 5 reps of 150% bw

Tuesday 9/1/15– quick core followed by

Boys A-8 miles on grass, 1 mile at goal 5k, and 20 x 100m on a 40 s cycle.

Girls A (Boys B)-6 miles on grass- 1 mile at Goal 5k and 20 x 100m (50 sec cycle)

Boys C (Girls B)- 4 miles on grass, 1 mile at Goal 5k and 20 x 100m on a 60 s cycle.

Monday 8/31/15– kids warmed up for 15 minutes and did some stretches and drills- followed by ..

Boys A- 10 miles at a good clip.

Girls A and Boys B 8 miles.

Boys C and girls B- 6 miles

 

Everyone finished with 20 x 100m.

 

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