Workout

Workouts for the Week of August 29 - Sept. 4, 2011.

Many of you will be gone this week for Mock Trial, Marching Band or Choir. Please log these into your online Training Log if you want credit for attending practice.

Realize that if you are a Varsity runner you are expected to train like a Varsity runner (even if you have scheduling conflicts).

Mon. Aug. 29 - We are running 800s or 1000s at Bush Park. If you miss Bush then run 1000's on the WSHS small Amazon Loop (starts at the bathroom and goes around 1st soccer field twice - 500m loop). You are running each loop twice wit your heart rate @ 160-170 bpm w/ 3:45-4:00 rest (or jog rest if you want a better workout).

Check your pulse after each run.

FYI, for knowing 5k pace take a look at the approx. numbers and you will fit in there somewhere.

15:00 for 5k = 3:00/1k, 17:30 = 3:30/1k, 20:00 = 4:00/1k, 25:00 = 5:00/1k

Example (22:30 for 5K) Halfway between 20:00 & 25:00 for 5k is 2:30 so 22:30 = 30 seconds more than 20:00 pace. So 4:00 + :30 = 22:30. Halfway is :30 sec for each pace so you should be able to find yours.

Tues. Aug. 30 - Long day (30-70 min depending on your fitness level). 100-200 Core. Make sure you have a uniform for pictures (if you still have one from last year, it's the wrong one). Just because you're not getting your picture taken doesn't mean you're not in the Team picture. So be there by 3:00pm.

Wed. Aug. 31 - Team pictures 3:30pm. Afterwards then Easy day (30-45 min). 20 min Mega Core.

Thurs. Sept. 1 - 3k Time Trial for people who haven't run at Bush (3:30pm). 4-5 x repeat miles w/ 3:30-4:00 active rest (30 core each rest) on Mile loop behind Chapman Hill school for people who have done Time Trial.

Fri. Sept. 2 - Mon. 4 - Run on your own and record in Training Log.

Core

Core Exercises for Mon. Aug. 29 - Sat. Sept. 3

• Mon. Aug. 29: 120-150 Team Core at end of practice following Cooldown.
  
  
• Tues. Aug. 30: Ball Core
  
  
• Wed. Aug. 31: 20 min Mega Core
  
  
• Thurs. Sept. 1: 120-150 Active Core during workout (or after Time Trial)
  Exercises: (30 ea) Pushups, Russian Twists, Toe Touches, Leg Extensions, Lateral Crunches
  
  
• Fri./Sat.: Core on your own
  
  

Top Video

This is an example of a Circuit Workout demonstrated by Nike coach Jan Johnson. This is a good example of an easy run that you could use for off-season traiining or on Saturdays during the season. It usually involves running a set distance of 300m or 700m and then doing 3-4 sets of exercises (10 reps usually). These actually make you work and make you feel like you have completed a workout when you're done.
Try it & become a better runner. | Circuit 1 - CoachJayJohnson

Circuit 2

This is the 2nd in series of Circuit workouts from coach Johnson. Again, this makes a great off-season workout or a solid workout on Saturdays. Good stuff for getting better! | Circuit 2 - CoachJayJohnson

GS

This section being updated. August 2011

Warmup

This section being updated. August 2011

Cooldown

This section being updated. August 2011