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 06.18.18



Monday (5:30pm at LWHS)

- 5 min warmup (barefoot if possible)

- Dynamics

- Leg swings

- Leg Strength

- Runner Rabbits, Part 1

- 10 min tempo

- Runner Rabbits, Part 2

- 5 min cooldown

- Core

- Stretch

Runner Rabbits:

- Part 1 (300m): Starting at the 1500m start, one runner in the group starts at tempo pace. After 5 seconds, the rest of the group goes. Once the MIDDLE runner passes the rabbit (as determined by the coach), the rabbit can start sprinting. Jog 100 rest. New rabbit each time. Do 4-6.

- Part 2: Pair up. Starting at the top of the turn, the rabbit starts at warmup jog pace. After 20m, the chaser takes off at full sprint. Once the chaser is AHEAD of the rabbit, the rabbit can sprint.

- Part 2, part 2: Once done, jog 50m, then together run a 150m stride. Then jog 50m, switch roles, and repeat. Do 4 laps worth.

Tuesday

Easy 2-3 miles, or cross train

Wednesday (5:30pm at LWHS)

- 2 lap warmup (barefoot if possible)

- Dynamics

- Leg Swings, sweats off

- Relay Workout (see below)

- Sweats on

- 2 lap cooldown

- Core

- Stretching

Relays:

- Teams of 2, running a 4x400

- Groups 1-2 start on far side of track; 3-4 where we normally start

- Assign handicaps as soon as the relay is done, and start again.

Thursday

- 2-3 mile EASY run (or 30 min of cross training)

- Dynamics

- Stretch

Friday

OFF (except for Steeplechase-at West Seattle-and 4x800-at Mt. Tahoma)

Saturday (Mt. Tahoma)

J.O. Associations

Sunday (Mt. Tahoma)

J.O. Associations