Parents, going forward practices are mandatory and we'll be taking attendance. If you have a family commitment or you have a conflict, those are excused absences. Just make sure to communicate that to us. You can email Coach Rocco at rob.rocco@alcsoh.org regarding any absences going forward.
Monday we will hold practice from 9:30 - 11 a.m. Tuesday-Friday's practices will be from 8:30 - 10 a.m. We will be practicing at ALHS (meet at caboose) each day this week.
If you have an excused absence, please make sure you are still running! Running times are posted below. We still want to keep practices in the morning to mitigate the heat.
| Week 1: Aug 3 - Aug 8 |
| Monday |
| If you've been running: |
| 1. 4 x 100 meters/yards at 75% speed (up-tempo) |
| 2. 1 x 800 at race pace (or 3 minutes hard) |
| 3. 5 x 1 minute hard & 1 minute easy |
| 4. 1 x 800 at race pace (or 3 minutes hard) |
|
| If you HAVEN'T been running/just started: |
| 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 |
|
| Tuesday |
| If you've been running: |
| 35 minutes |
|
| If you HAVEN'T been running/just started: |
| 20 minutes |
|
| Wednesday |
| All runners: |
| 4-8 x Miracle Miles (push-ups, sit-ups, crunches, burpees) |
|
| Thursday |
| All runners: |
| 25 minutes |
|
| Friday |
| If you've been running: |
| 1. 4 x 100 meters/yards at 75% speed (up-tempo) |
| 2. 2 sets: 1 minute hard & 1 minute easy |
| 3. 2 minute hard & 2 minute easy |
| 4. 3 minute hard & 2 minute easy |
| 5. 5 minute cool-down |
|
| If you HAVEN'T been running/just started: |
| 1. 4 x 100 meters/yards at 75% speed (up-tempo) |
| 2. 8 x 1 minute at 75-85% max HR |
| 3. This is 156-178 bpm |
| 4. 1 x 2 minute at same pace (if we have time) |
| 5. This is 156-178 bpm or 39 - 45 beats per 15 seconds |
|
| Saturday (on own) |
| All runners: |
| 20 minutes |
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