Pre-Season Session Information:
Learwood Middle School Cross Country PRE-SEASON RUNNING will continue next week (Tuesday, Wednesday, and Thursday), from 9 - 10 a.m. These sessions may run a little late, depending on the workout. We will meet at the ALHS Track (meet at the caboose). We may change this location to the library parking lot if we are running at Kopf Reservation.
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 PRE-SEASON RUNNING dates are as follows (all times will be from 9 - 10 a.m.):
- Tuesday, July 8th
- Wednesday, July 9th
- Thursday, July 10th
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. If you've been running, follow the workouts listed. If you're just starting, that's fine! Follow those times. You'll get there!
| Session 1 |
| If you've been running: |
| 1. 4 x 100 meters/yards at 75% speed (up-tempo) |
| 2. 25 minutes at 65-75% HR max |
| 3. 65-75% HR max = 135 - 156 bpm |
| 4. 135 - 156 bpm = 34 - 39 beats per 15 seconds |
|
| If you HAVEN'T been running: |
| 1. 10 minutes |
| 2. Light jog, conversation-pace (no walking) |
|
| Session 2 |
| If you've been running: |
| 1. Core Work: Push-ups & Sit-ups |
| 2. 25 minutes at 65-75% HR max |
| 3. 65-75% HR max = 135 - 156 bpm |
| 4. 135 - 156 bpm = 34 - 39 beats per 15 seconds |
|
| If you HAVEN'T been running: |
| 1. Core Work: Push-ups & Sit-ups |
| 2. 10 minutes at 65-75% HR max |
| 3. 65-75% HR max = 135 - 156 bpm |
| 4. 135 - 156 bpm = 34 - 39 beats per 15 seconds |
| 5. Get heart rate up, but keep it at 10 minutes |
|
| Session 3 |
| If you've been running: |
| 1. 8 x 1 minute at 75-85% max HR |
| 2. This is 156-178 bpm |
| 3. 1 x 2 minute at same pace (if we have time) |
| 4. This is 156-178 bpm or 39 - 45 beats per 15 seconds |
|
| If you HAVEN'T been running: |
| 1. 4 x 100 meters/yards at 75% speed (up-tempo) |
| 2. 15 minutes |
| 3. Light jog, conversation-pace (no walking) |
|
| Session 4: On your own (Friday or Saturday) |
| If you've been running: |
| 1. 4 x 100 meters/yards at 75% speed (up-tempo) |
| 2. 30 minutes at 65-75% HR max |
| 3. 65-75% HR max = 135 - 156 bpm |
| 4. 135 - 156 bpm = 34 - 39 beats per 15 seconds |
|
| If you HAVEN'T been running: |
| 1. 4 x 100 meters/yards at 75% speed (up-tempo) |
| 2. 10 minutes at 65-75% HR max |
| 3. 65-75% HR max = 135 - 156 bpm |
| 4. 135 - 156 bpm = 34 - 39 beats per 15 seconds |
| 5. Get heart rate up, but keep it at 10 minutes |
