Sunday, August 16, 2020

Week 1 Workouts

 The workouts below are for the athletes who will not be attending summer training. If you did not do the previous workouts linked to the right. Please start with those, these are level 2 workouts so please start at step one.

Upperclassmen

Monday: Easy 5 mile run

Tuesday: 2 mile warm up, dynamics and drills then 8 x hill runs, walk down rest

Wednesday: crosstrain for 40 minutes (walk, bike ride or swim)

Thursday: 2 mile warm up, dynamics and drills then Street sprints. Sprint the full length of your street from intersection to intersection. 2 sets of 6 reps 1 minute rest after each reps 4 minutes rest between sets

Friday: easy 6 mile run and plyometrics/power and lower circuit on home workout sheet.

Saturday: crosstrain for 60 minutes (walk, bike ride or swim)

Sunday: Rest 


Freshman/New to XC

MondayRun 5 minutes, walk 1 minute. Repeat 3 times.

Tuesday: 20 minute run (walk, bike ride or swim)

Wednesday: Crosstrain for 20 minutes

Thursday: Run 6 minutes, walk 1 minute. Repeat 3 times.

Day 5: Run 7 minutes, walk 1 minute. Repeat 3 times.

Day 6: Crosstrain for 40 minutes (walk, bike ride or swim)

Day 7: Rest.