If we want to maximize our opportunities to improve this season, we should understand that each day is an opportunity.  Each day we have something that we can do to make ourselves better.  We have more than just running, though that is a key piece of course.  We have our strength work and our core work.  If you were with us last week, then this schedule is what you can expect.  If this week is your first week back, then the runs and the strength work routines may be adjusted down to ease you into our progression. 

20-25min total

4-5x5 min (each progressively faster.  Start getting a feel for what a pace “feels like” (60%-70%-80%-90%-95%).  2min rest between the 5 minute sets. 

Gambetta after the first set, then hit set 2-5 keeping the “effort” pace progression. 

Gambetta #1 (4 sets, 30s rest and 1min rest) (10-5E-5E-5)

30-60 minute run in pace groups (30 for new, up to 60 for vets)

Body Core 30s

10 minute easy jog

Start w/ Hip/Glute Routine

25-40 minute run in pace groups

Gambetta #2

-20x lunge step w/ twist

-20x body squat

-40x quick step up

--5x Rocket Jumps

Fire Hydrants

Donkey Kicks

Donkey Whips

Bird Dogs

3-way raises

Forward Circles

Backward Circles

Foam Rollers and rope stretches (teaching session)

Dynamic Core Routine to start

30-40 min XC Course for Time

Weight Room

6x30s jumprope with strides on grass

30minutes ultimate frisbee

Log those miles. 

Get those bases built.  Again, it is important to get that time spent running under your belt.  It is important that new athletes are starting to build the habit of consistent mileage buildup.  For returning runners, it is important that you start this summer session applying lessons learned from prior ones, and make sure to make these days count.