Learwood Middle School Cross Country PRACTICE will start this week. We will meet at the ALHS Track (meet at the caboose). If there are any changes to practice locations we'll send a text through the REMIND app. Please wear clothes suitable for practice (you might get dirty), running shoes, and water! We will be staying on campus (or at Kopf Reservation) this week.
The PRACTICE 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're not at practice this week, please make sure parents contact us so we can mark the absence as excused. Monday we'll cross-check all forms, and we'll start taking attendance on Tuesday. 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.
- Monday
- 28 - 38 minutes
- 65-75% HR max = 135 - 156 bpm
- 135 - 156 bpm = 34 - 39 beats per 15 seconds
- Tuesday
- 20 minutes
- 65-75% HR max = 135 - 156 bpm
- 135 - 156 bpm = 34 - 39 beats per 15 seconds
- Wednesday
- 4 x 1 minutes at 75-85% HR MAX
- 4 x 2 minutes at 75-85% HR MAX
- 156 - 178 bpm = 39 - 45 beats per 15 seconds
- Thursday
- 32 - 42 minutes
- 65-75% HR max = 135 - 156 bpm
- 135 - 156 bpm = 34 - 39 beats per 15 seconds
- Friday
- 15 minutes
- Saturday
- 60 minutes cardio (swim, bike, playing another sport, etc.)
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