Pre-Season Training: Week #7

We hope everyone has had a Merry Christmas and Happy Holiday Season!

For those in town, we're running on Tuesday, Wednesday, and Friday this week. Given the weather forecast, we're going to be running in the ALHS weight room. We'll be meeting from 10-10:45 a.m. If you can't make a session, get your 3 - 4 days of workouts in!

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

Monday

No Practice

Tuesday

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

Wednesday

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

Thursday

No Practice

Friday

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

Saturday (on own)

1. 10 minutes

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

Pre-Season Training: Week #6

We're running on Tuesday & Wednesday 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!

We will NOT be meeting next week, but I'll send out a running schedule for everyone and then we'll meet again during the second week of Winter Break.

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

Monday (on own)

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

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. 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

Thursday (on own)

1. Core Work: 2 x 10 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

Pre-Season Training: Week #5

We're running on Tuesday-Thursday-Saturday 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!

• Tuesday, December 9th
• Thursday, December 11th
• Saturday, December 13th
• ALHS Track
• 10 - 11 a.m.
• If the weather is bad we'll try to get in the weight room to run

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. 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

Wednesday (on own)

1. 20 minutes

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

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

Thursday

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

Saturday

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

Pre-Season Training: Week #4

Sorry for the delay in communication this week, I've been out sick but we're back to training. Make sure to stay up-to-date with your running!

Here are the running times/workouts:

Monday

No Practice

Tuesday

No Practice

Wednesday

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

Thursday

1. 15 minutes

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

Friday or Saturday (on own)

1. 20 minutes

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

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