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 By Date

Monday August 12, 2019: VETERAN RUNNERS - 5-8 mile tempo (Quicker on return)

NEW RUNNERS - 3 mile or 30 minutes

Tuesday August 13, 2019 VETERAN RUNNERS - 3 mile or 30 minutes

NEW RUNNERS - 8 mile “recovery” (Summit)

Wednesday August 14, 2019 VETERAN RUNNERS - Hills: Figure 8 @ McMurray surge on uphills (3-6 mile)

NEW RUNNERS - Run to McMurray and back + Figure 8

Thursday August 15, 2019 VETERAN RUNNERS - 400 Thresholds @ McMurray (8-14 400s)

NEW RUNNERS - Run to McMurray and back

Friday August 16, 2019 VETERAN RUNNERS - 3-6 miles + Fun Relays (200s & 400s)

NEW RUNNERS - Same relays less miles

Saturday August 17, 2019

Sunday August, 2019

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