Track & Field Conditioning: Week #2 (2/12-2/15)

This is our last week of conditioning: 

Next week (starting Tuesday, February 20th) we will be starting our MANDATORY PRACTICES for all distance runners. We'll be taking attendance and our we'll begin time trials to help us get ready for the competition season. 

A few notes about mandatory practices:

• A physical must be turned in to the Learwood Office this week so you can participate next week
• You must have a medical form completed and turned into Coach Rocco 
• If you participated in cross country I've already got your medical form
• I'll be checking forms this week and will alert athletes of their status before next week
• If you don't have these forms completed and turned in, you cannot practice starting Tuesday, February 20th
• If you can't participate next week, I'll send out alternate workouts via the blog/text so you can keep up with your training
• Practice is mandatory, so if you have a conflict and/or are absent from school, you must email Coach Rocco at rob.rocco@alcsoh.org

If you can't make a session this week, here are the running times/workouts:

Monday	2-12	14 - 24 minutes at 65-75% HR max
		65-75% HR max = 135 - 156 bpm
		135 - 156 bpm = 34 - 39 beats per 15 seconds
Tuesday	2-13	16 - 26 minutes
Wednesday	2-14	4 x 1 minute at 75-85% HR max
		This is 156-178 bpm
		2 x 1 minute at same pace
Thursday	2-15	18-28 minutes

Track & Field Conditioning: Week #1 (2/5-2/10)

If you can't make a session this week, here are the running times/workouts. 

Monday	2-5	16 - 26 minutes
Tuesday	2-6	4 x 1 minute at 75-85% HR max
		This is 156-178 bpm or 39-45 bp 15 sec
		1 x 90 seconds at same pace
Wednesday	2-7	No Practice
Thursday	2-8	18 - 28 minutes at 65-75% HR max
		65-75% HR max = 135 - 156 bpm
		135 - 156 bpm = 34 - 39 beats per 15 seconds
Friday	2-9	No Practice
Saturday	2-10	18 - 28 minutes