June Running Sessions Week #4

June Running Sessions Information:

Learwood Middle School Cross Country JUNE RUNNING SESSIONS will conclude this week. We'll be meeting as an entire team starting next week!

As we finish the June sessions, just a few reminders:

• 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 4 (June 29th)

Session 1

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

Session 2

1. 15 minutes

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

Session 3

1. 20 minutes

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

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

Session 4

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