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Daily Practice Schedule

August 12 - August 30: Practice will be held from 8-10:00 am. We will meet near the tennis courts at Central High School
September 4 - November 5: Practice will be held from 3:30 - 5:30 pm. 

Workouts for the Week

Week of 9/9 to 9/14

Mon (9/9)

2 campus loops @ tempo pace/ 3-6 X 400 (or 5-6 X 200) @ mile pace on track

(10 minute warm up and 10 min cool down)

Myrtl, Foot Ankle Drills

Tues (9/10)

Recovery Run to Como Lake (2-7 miles)

4-6 60m strides

Core H & Big eights

Wed (9/11)

Hills @ Linwood. 2-3 X 1000s (long hill) & 2-4 X 200s (short hill)

Foot ankle drills, myrtl, roll out

Thurs (9/12)

2-5 miles to Macalester via Summit/  pacing (200s or 400s) @ Macalester Track

Foot ankle drills, mytrl, pedestal

Fri (9/13)

Lakeville Applejack Invite (info

Bus leaves: 1:30pm 

Girls race at 3:55 (jv) & 5:00 (v)

Sat or Sun (9/14-15)

Recovery Long Run 5-10 miles. Long Slow Distance (LSD)

Roll out, get sleep

Warm-Up

Lunge Matrix

Dynamic Warm-Up - Pre Workout or Race


Core Routines

Pedestal Routine

MYRTL Routine


Mental Exercises & Goal Setting

Training Pace & VDOT Calculator