June Running Sessions Week #1

June Running Sessions Information:

Learwood Middle School Cross Country JUNE RUNNING SESSIONS will start the week of June 8th. Athletes may run on their own, but the 8th graders will be emailing athletes to coordinate days/times to meet up to run. 

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!

Week 1 (June 8th)

Session 1

1. 10 minutes

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

Session 2

1. 10 minutes at 65-75% HR max

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

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

4. Get heart rate up, but keep it at 10 minutes

Session 3

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

1. 15 minutes

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

Session 4

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