Covenant Day Cross Country
Thursday, June 11, 2015
Sunday, August 5, 2012
Official practice begins August 6
Hello,
I know it’s hard to believe, but somehow August has
arrived! I am excited to begin official cross country practices
beginning tomorrow. Thank you to all of those who have made the
commitment to being at summer workouts over the past several weeks. I
know that many of you have been out of town a good portion of the
summer…hopefully you have had the opportunity to still get runs in and to do
the general conditioning workouts that I sent you early in the summer.
Tomorrow begins our
first official week and the schedule will be as follows:
·
Monday 8/6 à
5:30 – 7:00 PM @ Covenant day (meet at the weight room).
·
Tuesday 8/7 à
5:30 – 7:00 PM @ McAlpine (meet at the main entrance).
·
Wednesday 8/8 à
5:30 – 7:00 PM @ Covenant day (meet at the weight room).
·
Thursday 8/9 à
5:30 – 7:00 PM @ McAlpine (meet at the main entrance).
·
Friday 8/10 à
5:30 – 7:00 PM @ McAlpine (meet at the main entrance).
Please remember that in
order to participate in official practices, you must have your physical
up-to-date and you paperwork turned in. You must have the
parental permission form, the $10 insurance fee and up-to-date physical form
turned in to the athletic department (Mary Hill).
Please let me know if you have any questions.
Sincerely,
Coach O’Quinn
Thursday, June 14, 2012
Tuesday, June 12, 2012
Phase 1 Summer Workout Plan
Covenant Day SUMMER
2012-- Cross Country Training Template
***Important
note! (PLEASE READ) – depending on a few different variables, some of
you will follow the FOUNDATIONAL PLAN and others will follow the WELLS FARGO
PLAN. Since we are dealing with a wide
range of age and ability, it is important that we do not train with a “one size
fits all” philosophy. I will try to
communicate which plan I think you should follow individually at practice. If you are wondering, please email me and we
can discuss it.
Foundational Training Plan – Approx
10 weeks
{Increase time by 5-10% each week –
see chart below}
Day of Week
|
Phase 1
|
Total time
|
Supplemental Training
|
Monday
|
20 minute run continuous
**after approx. 5 min. of gentle jogging, accelerate
towards peak speed and hold for 5-10 minutes.
Gentle to end.
|
20 min
|
Core/Plank strength training (refer to the MENU on
page 4; also refer to training videos located on blog**
|
Tuesday
|
Circuit
*2 times 12 minute circuit.
*5 minute walk in between
***see circuit handout for options
|
29 min
|
**see page 4 for circuit options
|
Wednesday
|
15 minute run
**add 10-20 second surges. Keep a moderate pace throughout.
10 minute walk
|
25 min
|
Core/Plank strength training (refer to the MENU on
page 4; also refer to training videos located on blog**
|
Thursday
|
Circuit
*2 times 10 minute circuit.
*5 minute walk in between
***see circuit handout for option
|
25 min
|
|
Friday
|
15 minute run
10 minute walk
5 minute run
|
30 min
|
Core/Plank strength training (refer to the MENU on
page 4; also refer to training videos located on blog**
|
Saturday
|
Long run OR bike/swim
***40 minutes continuous movement
|
40 min
|
|
Sunday
|
REST (feel free to switch Saturday and Sunday if
needed)
|
|
Optional core/plank
|
***See next
page (page 2) for chart showing you how much you should be increasing your
minutes by.
5 – 10 % Increase
Chart
Week #
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Sat/Sun
|
TOTAL Minutes
|
Week 1
|
20 min
|
29
|
25
|
25
|
30
|
40
|
|
Week 2
|
22
|
32
|
27
|
27
|
33
|
42
|
|
Week 3
|
24
|
35
|
30
|
30
|
36
|
45
|
|
Week 4
|
20
|
29
|
25
|
25
|
30
|
40
|
|
Week 5
|
26
|
35
|
30
|
30
|
36
|
45
|
|
Week 6
|
29
|
38
|
33
|
33
|
40
|
49
|
|
Week 7
|
22
|
32
|
27
|
27
|
33
|
42
|
|
Week 8
|
25
|
35
|
30
|
30
|
36
|
46
|
|
Week 9
|
28
|
38
|
33
|
33
|
39
|
50
|
|
Week 10
|
24
|
35
|
30
|
30
|
36
|
45
|
|
***SEE BELOW FOR “WELLS FARGO”
TRAINING PLAN***
This will be the plan
for the more experienced runners.
Wells
Fargo Training Plan
Phase 1 – approximately 8 weeks
·
Beginning of June through middle of July (ends
July 21)
·
GOAL à
Increase miles to 30-35 miles per week.
·
GOAL à
Improve strength and power
|
WORKOUT
THEME
|
Intermediate
|
WORKOUT
THEME
|
Advanced
|
Monday
|
Continuous Run
|
3-4 miles
|
Tempo
|
4-5 miles
|
Tuesday
|
Speed/Circuit
|
2 miles
|
Speed/Circuit
**metronome (if available)
|
3 miles
|
Wednesday
|
Continuous Run
|
3-5 miles
|
Continuous Run
|
4-6 miles
|
Thursday
|
Fartlek
|
2 miles
|
Fartlek
|
2 miles
|
Friday
|
Continuous Run
|
3-5 miles
|
Continuous Run
|
4-6 miles
|
Saturday/Sunday
|
Long Run
Swim
Bike
|
5-6 miles
|
Long Run
Swim
Bike
|
6-8 miles
|
Total
|
|
18 – 24 miles
|
|
23 – 30 miles
|
*** this phase will end
July 21st***
Phase 2 (“a”
and “b”) – COMING SOON!! Stay tuned!
Circuit and
Supplemental training MENU
*** INSTRUCTIONS for circuit training days (Tuesdays and
Thursdays):
·
Choose 2 exercises from each of the 4 categories
for a TOTAL of 8 exercises.
·
Complete 2 circuits with a 5 minute walk in
between.
·
1 circuit = complete each of the 8 exercises
chosen with a 200-300 meter run in between each of the exercises. This should take approximately 12-15 minutes.
*** INSTRUCTIONS for supplemental days:
·
On Mondays, Wednesdays, Fridays – pick 2
categories and perform 2 to 3 of the exercises listed in that category. Alternate categories day to day.
Knee down
|
Upper leg
|
1. Walk
on heels&toes
2. Write
the abc’s with your toes à
x2
3. Calf
raises. Let heels hang off a stairs à
x10 each leg
4. Thera-band
exercises
|
1. Body
weight squat à
x8
2. Step-ups
à
x8 each leg
3. Forward
lunge àx8
each leg
4. Side
lunge à
x8 each leg
5. Single
leg squat à
x8 each leg
6. Straight
leg touch your toe (standing on one leg) à
x8
7. Mountain
Climbers à
30 seconds
|
Core
|
Upper body
|
1. Plank
(30-45 seconds)
2. Plank
with leg extension à
x8 each leg
3. Side
plank with a leg lift à
x8 each leg
4. Inchworm
à
x8
5. Leg
raises
6. Russian
twist variation (holding some weight à
x8 each side
|
1. Push-ups
à
x10
2. Dips
à
x10
3. Inverted
pull or pull up
4. Lateral
raise à
x10
5. Plate
pulls à
x10-15
|
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