March is Mileage and Tempo Month
Week One
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March 9-14 |
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Monday |
Team Practice |
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Tuesday |
Team warm up and stretch, pillar routine, distance expectations, handouts, |
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Wednesday |
Team Warm up Strech T-12 introduce Weight Room circuit training, Assassin: up-tempo for the time printed on the card, Core |
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Thursday |
Team warm –up and stretch, General Strength routine, Fartlik 3-4 miles 6X1 block @ Race pace, |
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Friday |
Team Warm up and stretch, Pentathlon information, Weight room circuit 4 mile run, second half faster than first half (Beaver Isl. Trail) |
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Saturday |
Pentathlon 12:00 at Tech |
Week Two
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March 16-21 |
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Monday |
Team warm up, Pillar Routine, 5 miles relaxed pace. Meet in weight room At 5:00 PM<, 6X150 @ race pace , Cool down. |
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Tuesday |
Team warm up. Indy 500 (8laps, 2 pit stops) Sit ups and Puch ups. |
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Wednesday |
Team warm up 1 mile easy. 4X800 tempo. 1 mile cool down. Eight room @ 5:00pm |
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Thursday |
Team Warm up, 10 Min run 1X800, 2 sets 4X200, 2 X400, 1 mile colol down, sit ups , and push ups. |
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Friday |
Warm up, Team GAME!! And meet information, 3-4 easy, 6X100 pick ups. STRETCH!! Meet Goals. |
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Saturday |
Husky Classic at SCSU Be there at 8:13AM |
Week Three
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March 23-28 |
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Monday |
AM Practice 6:30 Wts and 20 Min. Run PM Easy 5 with 5X150 Accelerations. |
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Tuesday |
Team Pursuit run. Beaver Isl. Trail. Push ups and sit ups. |
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Wednesday |
AM Practice |
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Thursday |
Team warm –up, PlyoÕs on the run (Wilson Park) Recover run back to Tech |
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Friday |
PM only, Team Game!!! And meet information Meet goals, 4 miles easy with 6X150 tempo. |
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Saturday |
CLC Indoor @SCSU |
Week Four
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March 30-April 4 |
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Monday |
AM Practice 6:30 Wts and 20 Min. Run PM Team warm up 600/200 work out. |
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Tuesday |
Team Warm up, Easy 5 8X100 strides. Sit ups and push ups. |
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Wednesday |
No AM, PM Calvary Relays . Warm up there Cool down home |
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Thursday |
Team Warm up, Learn to sprint. 8X400 jog with 100 meter sprint finish. 25 Minute easy run, sit ups and push ups. |
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Friday |
PM only: Distance and Mid Distance ladder. |
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Saturday |
Ove Distance 50-80 Minute run. |
April is Tempo and Pace Month
Week Five
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April 6- 11 |
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Monday |
AM Practice 6:30 Wts and easy 3. PM 5 Easy with 8X100 accelerations. |
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Tuesday |
3 Coins Pace Interval work out. Sit ups and Push ups. |
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Wednesday |
AM 6:30 Wts. And 20 Min. run, PM Team warm up and team game, Meet information. 8X200 build ups, 1 mile cool down |
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Thursday |
Sartell Quad |
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Friday |
AM practice only, Progressive run to Hospital via SCSU. Bring bagel $. |
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Saturday |
Over Distance 50-80 minutes. |
Week Six
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April 13-18 |
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Monday |
No School, No Practice |
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Tuesday |
Mid distance and Distance intervals 1 mile warm up and cool down. Sit ups and push ups.. |
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Wednesday |
AM 6:30 Wts. And easy 3. run, PM Team warm up and team game, Meet information. Meet Goals Easy 3 miles |
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Thursday |
Willmar Optimist Invite @ Willmar |
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Friday |
PM only. Tempo work out (Distance and MD) |
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Saturday |
Over Distance 8 miles |
Week Seven
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April 20-25 |
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Monday |
AM 6:30 Wts. 20 Min. Run. PM Progressive Run to SRapids |
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Tuesday |
Lake George Relays @ Race Pace (~9X300) 3 miles easy. Sit ups and push ups. |
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Wednesday |
AM 6:30 Wts. And 20 Min Run. PM Team warm up and team game, Meet information. Meet Goals Easy 4 miles 6X100 strides. Bring spikes to practice to get 1/8 inch spikes put in shoes. |
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Thursday |
Monticello Meet |
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Friday |
AM only for those not participating at Hamline. PlyoÕs and Hills on the Run @ Wilson Park. Hamline Elite for those who qualify. |
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Saturday |
Over Distance 8 miles |
Week Eight
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April 27-May 2 |
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Monday |
PM only. MD: 400/200, Distance 800/400 |
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Tuesday |
AM 6:30 Sit ups and push ups, 30 Min. Recovery run (Bring Bagel $)PM 4-5 easy |
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Wednesday |
AM 6:30 Wts. And 20 Min Run. PM 400 work out, MN 200 workout. |
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Thursday |
AM Easy 5 with 6X100 strides PM Meet information. Help with Junior High Meet! |
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Friday |
JV meet @ Sartell. Varsity 1 mile easy, 5 minutes race pace, 1 mile easy. Go home!! |
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Saturday |
Varsity Mega Meet @ S. Rapids |
May is Speed and Peak Month
Week Nine
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May 4-9 |
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Monday |
AM Core Circuit, Easy three. PM Distance and MD Intervals. |
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Tuesday |
1 mile easy, 3 miles threshold, 1mile cool down. Sit ups and push ups. |
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Wednesday |
No AM, Team warm up/Game, Meet information. Meet goals, 8X200 strides with starts. Handoffs |
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Thursday |
True Team Sections @ S. Rapids |
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Friday |
JV meet at Apollo Varsity –warm up, 30 Minute Ultimate |
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Saturday |
Over Distance 7-8 miles |
Week Ten
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May 11-15 |
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Monday |
AM 6:30 Wts. Easy 3. PM Meet info. SRapids threshold run. |
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Tuesday |
Apollo Quad |
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Wednesday |
AM 6:30 AM Wts. And 20 Min. Run PM Overlapping 400s. |
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Thursday |
Warm up, Easy 5 sit ups and push ups. |
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Friday |
No AM PM race pace continuous relays |
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Saturday |
Over Distance 6-7 miles |
Week Eleven
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May 18-23 |
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Monday |
Park to Park photo scavenger hunt |
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Tuesday |
Starts and Finishes 400s. Sit ups and push ups. |
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Wednesday |
No AM Team warm up/game, Meet information Easy 3 with 5X100 strides |
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Thursday |
CLC @ Brainard |
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Friday |
JV CLC @ Rocori. Varsity S. Rapids run @ conversation pace. |
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Saturday |
Over Distance 45 Minute run |
Week Twelve
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May 25-30 |
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Monday |
20 min. warm up. Brief Interval work out, 1 mile cool down |
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Tuesday |
Team warm up/meet information. Pre-meet. (Break a sweat, loosen up, go home!) |
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Wednesday |
Section Meet Prelims @ Alexandria. |
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Thursday |
Recovery run |
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Friday |
Warm up, Meet information, 8X200 strides |
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Saturday |
Section Meet finals |
Week Thirteen
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June 1-6 |
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Monday |
Hard work out for the week |
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Tuesday |
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Wednesday |
A few pace repeats |
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Thursday |
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Friday |
State Meet@Hamline |
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Saturday |
State Meet completion |
Week Fourteen
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June 10 |
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Monday |
Track Picnic and awards at Riverside Park 6:00pm |
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