This week's practices may vary a little, depending on where the athletes want to run on Thursday. Also, we may try to see if we can get a bus to the Rocky River Metro-Parks. We'll reach out to everyone if there are any changes. Otherwise, we'll be at ALHS Track (meet at caboose) from 8:30 - 10 a.m.
Parents, going forward practices are mandatory and we'll be taking attendance. If you have a family commitment, are involved in the Jump Start program, or you have a conflict, those are excused absences, just make sure to communicate that to us. You can email Coach Rocco at rob.rocco@alcsoh.org regarding any absences going forward.
If your child is involved in the Jump Start program, please make sure he or she is still running! Running times are posted below. We still want to keep practices in the morning due to the heat.
| Monday |
| If you've been running: |
| 1. 4 x 100 meters/yards at 75% speed (up-tempo) |
| 2. 2 sets: 1 minute hard & 1 minute easy |
| 3. 2 minute hard & 2 minute easy |
| 4. 3 minute hard & 2 minute easy |
| 5. 5 minute cool-down |
|
| If you HAVEN'T been running/just started: |
| 1. 4 x 100 meters/yards at 75% speed (up-tempo) |
| 2. 8 x 1 minute at 75-85% max HR |
| 3. This is 156-178 bpm |
| 4. 1 x 2 minute at same pace (if we have time) |
| 5. This is 156-178 bpm or 39 - 45 beats per 15 seconds |
|
| Tuesday |
| If you've been running: |
| 35 minutes |
|
| If you HAVEN'T been running/just started: |
| 20 minutes |
|
| Wednesday |
| All runners: |
| 25 minutes |
|
| Thursday |
| If you've been running: |
| Mile run |
|
| If you HAVEN'T been running/just started: |
| 1. 4 x 100 meters/yards at 75% speed (up-tempo) |
| 2. 8 x 1 minute at 75-85% max HR |
| 3. This is 156-178 bpm |
| 4. 1 x 2 minute at same pace (if we have time) |
| 5. This is 156-178 bpm or 39 - 45 beats per 15 seconds |
|
| Friday |
| If you've been running: |
| 35 minutes |
|
| If you HAVEN'T been running/just started: |
| 25 minutes |
|
| Saturday (on own) |
| All runners: |
| 20 minutes |
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