Training Plan
Week of 6-17-19:

The focus is running and getting going.  If you are just starting out and don’t feel ready to attempt a workout yet, that is okay.  Just focus on starting to run.

JUST GO RUN! 

Workouts:

  1. Fartleks: 10-20 minute warm-up (Easy Running) then 1:30 of faster pace running at Critical Velocity Pace then 2:00 Easy Recover pace.  Do this 5 times then 10 to 20 minute cool down
  2. Progression run:  (this means steadily get faster throughout the run) start with 10 to 20 minute warm up then start at a moderate pace and each 5 minute period pick up the pace until you are running at a pace you feel like you are struggling to maintain (Aerobic Power Pace)

Use this link to get your training paces:

Training Paces

Please give yourself a rest day between workouts.

Runs:   Rest of the week 2 to 4 runs @ an easy pace 20 to 50 minutes.  If running two runs in a day keep the total time under 75 minutes.  Do strides after each easy run along with Core

TAKE ONE DAY OFF COMPLETELY PER WEEK, THE BODY MUST RECOVER

Remember if you want to host a training run this summer.  Call or text a coach and we will put out a team text message.

CROSS COUNTRY DATES:

August 19th:  First Day of Practice

August 21st to 23rd:  Team Camp at Ulitimook in Tillamook, Or.  Departure time 7:00 AM on the 21st

PRESEASON MEETING AGENDA

 

 
Special thanks to the Peterson Ridge Rumble and Sean Meissner for a generous donation to make this website possible!

Support the Peterson Ridge Rumble every April and you support the Sisters Outlaws!