Pre-Season Training: Week #3

Here are the days we're meeting this week. We are planning on running outside, so dress for the weather. If you can't make a session, get your 3 - 4 days of workouts in!

• Monday, November 24th
• Tuesday, November 25th
• Wednesday, November 26th
• ALHS Track (meet at caboose)
• 10 - 11 a.m.

If you can't make a pre-season session, here are the running times/workouts:

Monday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 15 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Tuesday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 20 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Wednesday

1. 15 minutes

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Thursday, Friday, or Saturday (on own)

1. 15 minutes

2. Light jog, conversation-pace (no walking)

State Meet Photos & Merchandise

 State Meet Competitors & Parents:

The professional photos from the 7th & 8th Grade Cross Country Post-Season Invitational are now available at the links below. Additionally, if anyone did not get merchandise at the event, it can be purchased online from EA Graphics. 

Photo Link: HERE

Merchandise Link: HERE

Pre-Season Training: Week #2

Here are the days we're meeting this week. We are planning on running outside, so dress for the weather. If you can't make a session, get your 3 - 4 days of workouts in!

• Tuesday, November 18th
• Wednesday, November 19th
• Thursday, November 20th

If you can't make a pre-season session, here are the running times/workouts:

Tuesday

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

Wednesday

1. 10 minutes

2. Light jog, conversation-pace (no walking)

Thursday

1. 4 x 100 meters/yards at 75% speed (up-tempo)

2. 15 minutes at 65-75% HR max

3. 65-75% HR max = 135 - 156 bpm

4. 135 - 156 bpm = 34 - 39 beats per 15 seconds

Friday or Saturday (on own)

1. 10 minutes

2. 65-75% HR max = 135 - 156 bpm

3. 135 - 156 bpm = 34 - 39 beats per 15 seconds