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Week 12 Workouts

posted Aug 14, 2016, 10:57 PM by Mustang TrackXC
Ok guys and girls.  We are now getting into the racing season.  It is tempting at this point to start looking at races, but it is REALLY important that we are still keeping our primary focus on the training.  We are shooting for big things at the end of the season, and for that to happen we still have a lot of work to do on a daily basis.

Also, school assignments and courseload will also be picking up.  Successful student-athletes make necessary sacrifices to make sure that your performance in the classroom is reflective of your efforts with our sport. 

XC WEEK

 

 

Micro

Micro Day

Type

Workout

 

12

MON

8/15

9

4

VO2

12x400 Reps at sub-2mi pace from 8/2, Run time =rest time. Smooth form is a focus on all reps.  

15 minute wmup, plus dynamics and strides

2-3mile cooldown

Weight room:

Preventive

Lower circuit x2

Ball players x1, plus Their lifts


12

TUE

8/16

9

5

AC

75 Minute (Red Hill)

plus strides (8x 100m buildup, focus on smooth form & pop.)


Body Core before the run.

12

WED

8/17

9

6

RR/CT

Pool Day (All with Belts). 45 minutes of aerobic work. Not pounding, but focusing on form the whole time.  Will take mental focus.

Weight Room:

Med Ball

Preventive

 Ball players their own lifts


12

THU

8/18

9

7

LTV

6-10x1K CIs. w/ 60s rest.  on course or old course (up to 6 mi. volume, top group, sets up next week’s continuous LT run.

1mi wmup, 2-3mile cooldown (20 minutes)

Rope stretch

Elevate Legs 10 minutes


12

FRI

8/19

9

8

AB

20-30 minutes easy

Preventive

10-20 minutes easy, w/ 8x 100m buildups (form focus w/ good pop and knee lift.)


12

SAT

8/20

9

9

RACE




12

SUN

8/21

10

1

RR/CT

30-60 minutes, easy pace to shake out.

Foam Rollers/Ropes

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