Pre-Season Training: Week #11

So...the plan is we'll be meeting Tuesday, Wednesday, & Thursday this week. However, we'll have to see the schedule for the week. Regardless, make sure to keep up with your workouts. When we return to school, our sessions will be INSIDE this week. If you can't make a session, get your 3 - 4 days of workouts in!

Here are the running times/workouts:

Tuesday

20 minute jog

Wednesday

30 minute jog

Thursday

20 minute jog

Friday or Saturday or Sunday

10 minute jog

Pre-Season Training: Week #9

We're back to running on Tuesday, Wednesday, & Thursday this week. We are planning on running outside, so dress for the weather (although some days may be inside). If you can't make a session, get your 3 - 4 days of workouts in!

I should be around this Saturday morning if you'd like to get together for a run.

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

Tuesday

1. 8 x 1 minute at 75-85% max HR

2. This is 156-178 bpm

3. 2 x 2 minute at same pace (if we have time)

4. This is 156-178 bpm or 39 - 45 beats per 15 seconds

Wednesday

1. Core Work: Push-ups/Sit-ups/Crunches

2. 35 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

Thursday

1. 20 minutes at 65-75% HR max

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

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

Friday or Saturday or Sunday

20 minute jog

Pre-Season Training: Week #8

We're running on Wednesday & Thursday this week. We are planning on running outside, so dress for the weather (although some days may be inside). If you can't make a session, get your 3 - 4 days of workouts in!

If you'd like to meet on Saturday, talk to each other and let me know Saturday morning. I will be around if you'd like to run together. 

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

Wednesday

1. 25 minutes at 65-75% HR max

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

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

Thursday

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

Friday

No Practice

Saturday (on own)

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