Phase I (First 5 Weeks) Mileage, Strength, Endurance

Phase II (Second 5 weeks) Speed, Speed endurance, race strategy

Phase III (Last 4 Weeks) Quality speed, maintenance endurance

Weekly: 1 speed, 1 strength-endurance, 1 tempo, 1 long

Other days: include active recovery, rest

Tiger Twelve

1. B._.S. stretch

2. Yoga drill

3. Leg Swing: side-to-side

4. Leg Swing: back-and-forth

5. Strides

6. “A” skips

7. “B” skips

8. “C” skips

9. Sprint Lunges

10. Backward Strides

11. Side Steps

12. Speed Steps

Every workout ends with one of the following three activities

Weights in the weight room

Light weights done at High repetition

Plyometrics

Jumping, bounding, and lunging

Push-ups and Sit up

Exactly what the names says

March 2006
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
			1	2	3	4
5	6 NO-SCHOOL MID WINTER BREAK	7 NO-SCHOOL MID WINTER BREAK	8 NO-SCHOOL MID WINTER BREAK	9 NO-SCHOOL MID WINTER BREAK	10 NO-SCHOOL MID WINTER BREAK	11
12 Phase I First 5 Weeks Mileage, Strength, Endurance	13 Gym 5:00-6:30 Practice Begins 4:30pm Boys in Room #41 Girls in Health Room 5:00 Warm Up/Stretch Light Run 3-5 Pair up with a Veteran. Goal setting Chalk Talk	14 Gym 5:00-6:30 Practice 4:30pm Fitness Testing Tiger 12; Flying 50’s(x8) 12 Min Run and 40 Yd Dash Alt: Timed 3 Mile short bridges	15 Gym 5:00-6:30 Practice 4:30pm W/ups & Stretch Beaver Island Trail Progressive Run Slow for First Mile build and cool down go home	16 Gym 5:00-6:30 Practice 4:30 W/ups & Stretch Plyos Run 25 Min	17 Gym 5:00-6:30 Practice 4:30 W/ups & Stretch Easy 3-5 Pair up WTS	18 On your own Long Run 6 Miles or 50 Min.
19	20 T-12 Gym 3:30-5:00 Practice Starts at 3:30 Easy 3-5 6X100 excel 10X10Push ups 10X25 Sit ups Plyos WTS	21 T-12 Gym 3:30-5:00 Practice Starts at 3:30 Hills 7-10X Hospital Hills Plyos	22 T-12 Gym 3:30-5:00 Practice Starts at 3:30 Fartlek Ladder 1,2,3,4,5,4,3,2,1, Rest phase is 15 sec. shorter than race pace WTS	23 T-12 Gym 3:30-5:00 Practice Starts at 3:30 Speed Short 2,2,4,4,8,4,4,2,2, 10X10 PU 10X25 Sit ups	24 T-12 Gym 3:30-5:00 Practice Starts at 3:30 Easy 4-6 Miles Plyos Stairs Hand out Jerseys WTS	25 Husky Classic 9:00 AM @ SCSU field house
26	27 T-12 Gym 5:00-6:30 Practice Starts at 4:30 Hills at Calvery 7-10X WTS	28 T-12 Gym 5:00-6:30 Practice Starts at 4:30 Easy 5-7 6X 150 Plyos 10X12 pu	29 T-12 Gym 5:00-6:30 Practice Starts at 4:30 Speed Long 5X1000 75-85% Medium, Hard, Race. WTS	30 T-12 Gym 5:00-6:30 Practice Starts at 4:30 Tempo Run 1 mile warm up 2-3 @ 2Mile Race Pace 1 mile cool down 10X 12 pu & 10X25 Sit ups	31 T-12 Gym 5:00-6:30 Practice Starts at 4:30 Easy 3-4 Miles Easy 6 X 100 Strides WTS

April 2006
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
						1 CLC Indoor @SCSU Field House Be there by 1:00PM Meet Starts at 2:00
2 Increase WTS or Reps this week	3 T-12 Practice Starts at 3:30 Progressive Run Hospital – Munsinger Work up to 70% MHR	4 T-12 Practice Starts at 3:30 Speed Short 1,1,2,2,4,4,4,2,1,1 3 mile cool down Plyos Plyos10X12, 10X25	5 T-12 Practice Starts at 3:30 Longer 6-8 Miles 60% MHR Run Cooper Ave. rolling hills. WTS	6 T-12 Practice Starts at 3:30 Farlick Ladder 1,2,3,4,5,4,3,2,1, 15 sec less recovery. TECH P/T CON. 4:30	7 T-12 Practice Starts at 3:30 Easy 4-5 miles WTS	8
9	10 T-12 Practice Starts at 3:30 Easy 3-5 Miles Plyos 6X100 build ups WTS	11 Meet Little Falls &Rocori @ Rocori 4:00pm	12 T-12 Practice Starts at 3:30 2-4 Easy Soccer or Frisbee Plyos WTS	13 T-12 Practice Starts at 3:30 Speed Long Intervals 4X1200 2&3 Lap faster 85% MHR last lap	14 No School Spring Break Easy 3-4 miles Plyos.	15 Long Run 7 Miles
16 Phase II Speed Turnover Speed Endurance	17 No School Spring Break Choose 1.Pick a route w/rolling hills 2. find 80-100yds steep grade X6 WTS	18 T-12 Practice Starts at 3:30 3-5 Easy Meet warm up Hand-offs Plyos 10X15 10X25	19 T-12 Practice Starts at 3:30 Progressive Chase 400’s X 8 Each one progressively faster WTS	20 T-12 Practice Starts at 3:30 Easy Plyos 3-4 miles 8XFlying 150s Plyos 10X15 10X25	21 Meet Cathedral, Little Falls, Apollo @ Apollo 4:00PM start	22 Short Run 4-5 Miles Easy
23	24 T-12 Practice Starts at 3:30 3-5 Easy WTS	25 Meet Mora, Brainerd, Sartell @ Tech 3:30	26 T-12 Practice Starts at 3:30 Plyos Easy 4-6 miles 8X100 Accelerations WTS	27 Meet MONTI Invite @Monticello 3:30	28 T-12 Practice Starts at 3:30 Plyos Ultimate Frisbee or soccer.	29 Long Run 8 Miles
30

May 2006
Sunday	Monday	Tuesday	Wednesday	Thursday