Sunday 9/9/18-distance run followed by strides.
Saturday 9/8/18– Kids got in 15:00 up, SDS (8), 2 miles race, various cooldowns, some senior boys in the no no bad bad group got in 16 x 200m on a 80s cycle.
|Bus Time- 7:00 am|
|Cherokee HS||Cherokee High School 120 Tomlinson Mill Rd Marlton, NJ 08053|
|Race||Last Meal||Warm up||Report to Line||Gun|
|Junior Little ladies||7:50||10:00||10:40||11:00|
|Junior Big Boys||8:10||10:20||11:00||11:20|
|Warm up is 15 min jog followed by group stretch- report to line 20 minutes before your race for drills|
|and 8 x100m strides.|
|Cooldown for each training group is as follows.|
|A Boys- 40 minutes steady followed by 6*200m on track and 2 laps easy.|
|A Gals and B Boys- 35 minutes steady followed by 4*200m on track and 2 laps easy|
|C – 20 minutes steady followed by 20 x 100m on track.|
|Estimated return to school is 3:00 PM||BARBECUE AFTER!!!!!!!!!|
Friday 9/7/18– BIG 10’s, lower leg drills, 3 mile run to community park 2.5- 5 miles on grass followed by 10 x 100m barefoot.
Thursday 9/6/18– BIG 20’s and more, lower leg drills, 1.6 miles to LCP, 800 reps with short reps in severe heat and humidity top guys ran 6x 800 in around 2:40-50 on a 4 min cycle, ladies ran 4 x 800 in around 3:15 on a 4:30 c, 1.5 miles back and heavy squat routine (3x 5 reps).
Wednesday 9/5/18-Top guys ran 13.5 miles steady followed by 20 x 100m on a 45s cycle, top ladies 11.5 with 18 x 100m on a 45s cycle. DEV A same as top ladies with the exception of 20 x 100m. Dev B- C ran between 7.5-9 miles followed by 12 x 100m. Some athletes were on the No No Bad Bad list from yesterday. Guys ran 5 miles steady followed by 6 x 800m on a 6:30 cycle, Gals 4 x 800m on a 7:30c, strides after.
Tuesday 9/4/18-top guys ran 5.75 steady – turned around and fartleked back 5x 3 on / 3 off. Dev. A and Top Gals went out 4.5 and ran 4 x 3/3, everyone else went out 3.75 and returned with pickups, 12 x 100m