2017 TRACK SEASON NEWS

CASCADE STRIDERS 
2017 ALL-AMERICANS 
(Top 8 finisher at Junior Olympics Nationals Meet)

ALYVIA BROWN
NATIONAL CHAMPION
1500m

ALYVIA BROWN
2nd place
800m

IAN FERGUSON
6th place

High Jump

 

Read more...


 
 
Cascade Striders' Distance Training Schedule

Week of 07.16.18



Monday (5:30pm at LWHS)

- 2 lap warmup

- 2 more laps

- Dynamics/Leg strength

- Leg Swings, sweats off

- Workout

- Core

- Stretching

Workout: 1500/800

- 4x400, starting at 1500m race, getting faster after each one, 2 min rest after each

- 800 at as close to 1500 race pace as you can manage, 3 min rest

- 4x400 starting at the pace you ran your 800, then getting faster after each, 2 min rest after each

- 3x200, starting at your last 400 pace, getting faster, 200m jog

- Magic interval

Workout: 3k and Steeple

- 3x800, starting at 3000m race, getting faster after each one, 2 min rest after each

- 1200 at as close to race pace as you can manage, 3 min rest

- 2x800 starting at the pace you ran your 1200, then getting faster after each, 2 min rest after each

- 3x400, starting at your last 400 pace, getting faster, 200m jog

- Magic interval

- (Josh does hurdles the last lap of each interval)

Tuesday

- 5 min warmup jog

- Dynamics/leg swings

- 2-3 miles easy

- Stretch

Wednesday (5:30 at LWHS)

- 2 lap warmup

- Dynamics

- Leg Swings, sweats off

- One quick lap

- Workout (see below)

- 2 lap cooldown

- Core

- Stretching

Workout: everyone, no spikes

- 10 min tempo, surging the west turn on every lap

- 300/100 relays

- 800 at 1500m pace

- Josh does hurdles on non-relays

Thursday

- 5 min warmup jog

- Dynamics/leg swings

- 2-3 miles easy (except Olivia: 4-5 miles)

- Stretch

Friday

OFF

Saturday

- 2 lap warmup

- Dynamics

- Leg Swings, sweats off

- One quick lap

- 1600m tempo

- 6x200 at 80%, 200m jog rest (2nd to last one at 90%)

- 2 lap cooldown

- Core

- Stretching

Sunday

- 5 min warmup jog

- Dynamics/leg swings

- 2-3 miles easy

- Stretch