Conditioning Sessions: Week #2 July 24th-July 29th

Learwood Middle School Cross Country CONDITIONING will continue this week. We will meet at the ALHS 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 this week, from 8:30 - 10 a.m. 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 general running times below—pick a time listed below (or a time in between the listed times) to run on the days you will NOT be in attendance.

Thanks! We'll see everyone soon!

• Monday
• 20 - 30 minutes
• 65-75% HR max = 135 - 156 bpm
• 135 - 156 bpm = 34 - 39 beats per 15 seconds
• Tuesday         
• 6 x 1 minutes at 75-85% HR MAX
• 3 x 2 minutes at 75-85% HR MAX
• 156 - 178 bpm = 39 - 45 beats per 15 seconds
• Wednesday   
• 26 - 36 minutes
• 65-75% HR max = 135 - 156 bpm
• 135 - 156 bpm = 34 - 39 beats per 15 seconds
• Thursday
• 14 - 24 minutes
• 65-75% HR max = 135 - 156 bpm
• 135 - 156 bpm = 34 - 39 beats per 15 seconds
• Friday             
• 10 minutes
• Saturday        
• 45 minutes cardio (swim, bike, playing another sport, etc.)