Week # 9
Monday
15 minute run
6 laps of killer dillers
15 minute run
hurdles & ladder
Tuesday
stretch & warm-up
Oregon Workout
Wednesday
3 mile run
Circuits
slurpee run
Thursday
Stretch
4-7 miles on Delta course
8 strides
Work the middle school meet
Friday
Kids dismissed at 12:25
Bus at 12:40
Bay County Meet
2:00 boys varsity
2:30 Girls Varsity
Saturday
Meet & Run at Dutch Village
Week # 7
Monday 9/17
Warm-up/stretch
4 x 800 at race pace -5 sec
1600 hard
10 minute cool down
stretch
Tuesday 9/18
Runathon Fundraiser
upper body circuits and agility
Wednesday 9/19
At Vets Park
Stretch
Bridges tempo progressive style
A-45-50 minutes
B-40-45 minutes
C-30-40 minutes
10 x 100 up hills
Stretch
Thursday 9/20
stretch warm up
10 minute
Partner 400's
10-12 x 400
10 minute cool down
discs & hips
Friday 9/21
stretch
30 minute shakeout
8 x strides
Abs
Saturday 9/22
Delta Invitational
Week #5
9/3 Monday
stretch
Bridges for warm-up
A-4-4-4-4-4
B-4-4-4-3-3
10+ min cool down
Tuesday 9/4
stretch
picture scavenger hunt
abs & hips
stretch
Wednesday 9/5
stretch
10 minute warm-up
ladder 1600-1200-800-400 less 5-10 seconds of date race pace
10+ warm-down
hurdles & ladders
Thursday 9/6
Picture day either at school or Dutch Village
LSD
45-70 minute run after pictures
Friday 9/7
Stretch
30 minute shakeout
8 x strides
stretch
Spaghetti dinner at Billette's house
Saturday 9/8 Lancer Invitational
Time schedule
RACE SCHEDULE
9:00 6th grade and under Boys and Girls (1.5 miles) – MHSAA rules apply
9:20 7th and 8th grade Girls (1.5 miles)
9:40 7th and 8th grade Boys
10:15 Gold Division – Girls
10:55 Black Division – Girls--- We are in the Black division
11:35 Gold Division – Boys
12:15 Black Division – Boys We are in Black division
12:45 Awards
Week #4
Monday 8/27
Meeting
stretch
run to 11 mile overpass
A- 5 over and backs
B- 3-4
C- 2-3
Back to school
Abs
Tuesday 8/28
Stretch
Warm-up
Pursuit run 5k
hurdles, ladder, discs & bands
1-3 mile cool down
stretch
Wednesday 8/29
stretch
LSD
add 5 minutes from last week
10 strides & 2 liters
weight room
Thursday 8/30
10 minute warm-up
Dynamics
strides
A- 6 x 1000
B- 4 x 1000
C- 3 x 1000
10-20 minute cool down
stretch
Friday 8/31
10:00 am-12:00 pm
Bike/run duathlon
bring bathing suit
Saturday 9/1
9:00 am meet & run at Dutch Village
Monday Labor Day 9/3
At Vets Park 9-11 am
stretch
bridges
A-4-4-4 & 3-3-3-
B- 4-4-3-3
10 minute cool down
abs
stretch
Week #3
Monday 8/20
Sanford trail and Lake day
A-2 loops
B-1 loop plus 15 minutes
C-1 loop
Tuesday 8/21
Stretch
30 minute shakeout run
8 strideouts
Uniform distribution
Wednesdays 8/22
Fall Preview meet in Brighton
12:45 Report to school
1:00 bus departs
Race times
Men’s Varsity 5,000 Meter Run 4:10 pm
Women’s Varsity 5,000 Meter Run 4:40pm
Men’s Junior Varsity 3,200 Meter Run 5:15 pm
Women’s Junior Varsity 3,200 Meter Run 5:35 pm
Awards Presentation 6:00 pm
Thursday 8/23
9:00 am practice
stretch
LSD add 5 minutes from last week and weight room
2:30 PM practice for freshman
Same as above
Friday 8/24
stretch
A- Auburn park and around
B-Auburn park & around pond
C- Auburn park and back
Circuits
10 minute cool down
Saturday 8/25
9:00 am Dutch meet and run
Week #2
Monday:8/13
Meeting then Stretch
Warm-up run to 11 mile overpass
A- 4 up & overs
B-3 up & overs
C- 1 up and over
Warm-down Back to school
Abs/upper body on bleachers
stretch down
Tuesday: 8/14
stretch
20 minute run
Circuits
A-15-20 minute cool down
B-10-15
C-10 minutes
Wednesday: 8/15**Team night at Runners at 5:30 pm too
10 minute warm-up
dynamic stretches
Dog park
A. 4 x 1 mile @ 15-20 sec + date pace--3 min rest
B. 2 x 1 mile, 2x 800
C. 1x 1 mile 2x 800
abs, hips, discs
Thursday-8/16LSD run
stretch
A- 60-70 min
B- 45-65
C-30-45
8 x strides
Weightroom
stretch
Friday--Meet at Vets Park by the Helicopter at Vets Park
Stretch
Bridges as warm-up
A-20 min on the hills
B-15 min on hills
C-10 min on hills
Finish with A-15-20 minute, B- 10-15 minute, C-5-10 min cool down
6 up hills
Abs
stretch down
Saturday
9:00 am meet and run at Dutch Village
First week of practice 2012:
Wednesday 8/8
Meeting
Stretch
Indian run to Auburn Park
A-Figure 8 and meet out at the track
B-Big loop around Taco - Union
C-Return to school
8 build ups and stride outs
Lunges
Abs
stretch down
Thursday 8/9
Stretch
A- 6-8 progressive run
B- 4-5 progressive run
C-2-3 miles
Ladder/hurdles/core
stretch down
Friday 8/10
stretch
warm-up to 11 mile overpass
A- 4 up & overs
B-3 up & overs
C-1 up & over
warm down back to school
hips & discs
Upper body circuit
Saturday 8/11
9-10am meet & run at Dutch Village
A-60-70 minutes easy, B-45-60 min, C-2-3 miles
stretch
stretch
