Conditioning Sessions: Week #1 July 21st - July 26th

Learwood Middle School Cross Country CONDITIONING begins today. We will meet at the Avon Lake High School Track (meet at the caboose). Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will be staying on campus (or at Kopf Reservation) for these sessions.

The CONDITIONING dates will be Monday-Friday for the next two weeks, from 8:30 - 10 a.m. (if we're done earlier we'll text parents). We will increase our overall volume of running during this time.

If you cannot make it to a session, that’s okay! We know families’ schedules vary at this time of year. However, if you can’t make it to a session, make sure you are running on your own. I’m attaching workouts below:

Monday

If you've been running:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 10 x 1 minute hard & 1 minute easy

3. 5 minute cool-down

If you HAVEN'T been running/just started:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Tuesday

If you've been running:

20 minutes

If you HAVEN'T been running/just started:

15 minutes

Wednesday

If you've been running:

20 minutes

If you HAVEN'T been running/just started:

1. 15 minutes

2. Light jog, conversation-pace (no walking)

Thursday

If you've been running:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 5 x 2 minute hard & 2 minute easy

3. 5 minute cool-down

If you HAVEN'T been running/just started:

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Friday

All runners:

30 minutes

Saturday (on own)

All runners:

10 minutes