2018 TRACK SEASON NEWS

CASCADE STRIDERS 
2018 ALL-AMERICANS 
(Top 8 finisher at Junior Olympics Nationals Meet)

Brayley Manning
100m
Long Jump

Tasiona Curtis-Ames
200m
400m

Anna Schneidler
800m
1500m

Alyvia Brown
1500m

Ava Hagwell
1500m

Aiyah Smart
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