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...


 
Map for Wilburton Park
 
Cross Country Workouts

Week of 11.27.17



Monday (Grasslawn)

- 3 lap warmup

- Dynamics

- Leg Swings

- 1 lap of strides/buildups

- Workout

- 3 lap cooldown

- Core at 6:15pm

- Stretching

Workout:

- Run one lap at 80%

- 1 min rest

- Run three laps, with the first at 80%

- 3 min rest

- Up to 4 sets

Tuesday

OFF

Wednesday (Grasslawn)

- 3 lap warmup

- Dynamics

- Leg Swings

- 1 lap of strides/buildups

- Workout

- 3 lap cooldown

- Core at 6:15pm

- Stretching

Workout:

- Sets of 3-3-2-1

- 90 seconds between intervals, 3 min between sets

- Race pace

- Kick the last lap

- The first lap of each interval must be faster than the first lap of the previous interval

Thursday

- 13 and up: 4-5 mile EASY run

- 11-12: 3 mile EASY run

- 10 and under: 2 mile EASY run

- Stretch

Friday

OFF

Saturday (Wilburton)

- 800m loop warmup

- Dynamics/leg swings

- 1k segments of the whole park at tempo

- 4x600m escalating finishes

- 5 min cooldown

- Core/stretching

Sunday

- 13 and up: 3-4 mile EASY run

- 11-12: 3 mile EASY run

- 10 and under: 2 mile EASY run

- Stretch

Monday (Grasslawn)

- 3 lap warmup

- Dynamics

- Leg Swings

- 1 lap of strides/buildups

- Fatigue Tag (new!)

- 3 lap cooldown

- Core at 6:15pm

- Stretching

DYNAMICS AND EXERCISES

AEROBIC DYNAMICS (In place, ~20 sec apiece)

Everything should be done on your toes.

- Jogging arms forward/backward

- Side Skips

- Karaokes

- Walking quad stretch

- Knee hugs

- Sleep walk

- Butt kicks

- High knees

- Deions

- Backwards run

- Bananas

- Fast Feet

STRETCHES

- Arm behind the head (both arms)

- Arm across the chest (both)

- Feet together hamstring stretch

- Right-over-left hamstring stretch

- Left-over-right hamstring stretch

- Quad stretch (both legs)

- Lean to the side (both)

- Lunge forward (both)

- Toe reach (calf stretch)(both legs)

- Arched calf stretch (both legs)

- Hug a knee (both)

- Knee to chest (both)

CORE STRENGTH

- 1 minute of a plank

- 45 seconds of side planks on both sides

- 45 seconds of Ab Shakes

- 10 pushups

LEG STRENGTH (everything in place)

- Squats: 10

- Lunges: 5 on each leg

- Front-back-side on each leg (30 sec)

- Toe taps (45 sec)

- Ankle rolls (10)

- Heel walks/Toe Walks