Week of 12.03.18

Note: Anyone who is willing to commit to training LIKE they are going to Nationals is still welcome to take part at practice, even if you are not making the trip to Reno. But we do expect focus and professionalism and exceedingly hard work : )

Monday (5pm at Grasslawn)

- 3 lap warmup

- Dynamics/leg strength/leg swings

- Focus session

- Crowded start practice

- Medley runs (starts, surges, finishes)

- 50-50-100s (2 laps)

- 3 lap cooldown

- Core/Stretching

Tuesday

- 5 min easy run

- Dynamics in place

- Leg swings

- 20 min run

- Stretch

Wednesday (5pm at Grasslawn)

- 3 lap warmup

- Dynamics/starts/buildups

- Leg swings

- Focus session

- Medley runs (starts, surges, finishes)

- Runner rabbits

- 3 lap cooldown

- Core/Stretching

Thursday

- OFF, unless youre in Reno, in which case run a mile somewhere, and do dynamics.

Friday

- Meet at the course (time TBD)

- Walk the course

- Mile warmup jog

- Dynamics

- 2-3 finishes at 60%

- 5 min jog

- Stretch

Saturday (10am at Wilburton)

- Race

Sunday, until January:

OFF

AEROBIC DYNAMICS (In place, ~20 sec apiece)

Everything should be done on your toes.

- Jogging arms forward/backward

- Walking quad stretch

- Knee hugs

- Sleep walk

- Butt kicks

- High knees

- Deions

- Bananas

- Fast Feet

STRETCHES

- Arm across the chest (both)

- Arm behind the head (both arms)

- Feet together hamstring stretch

- Right-over-left hamstring stretch

- Left-over-right hamstring stretch

- Quad stretch (both legs)

- Side lunges (both)

- Forward lunges (both)

- Mladies (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 scissor kicks

- 45 seconds of Ab Shakes

- 10 pushups

LEG STRENGTH (everything in place)

- 45 seconds of toe taps

- 10 ankle rolls

- 30 seconds of front-back-side on each leg

- 10 squats

- 45 seconds of lunges