2011 |
Date |
Day |
Location |
Practice/Event |
Sept 12 |
Monday |
John Hunt XC Park (JHXC) 2:40pm – 4:45pm |
-Attendance/ Role.
-Warm-up/ Plyometrics.
-35-50 min moderately paced run(divided by ability/ grade)
+ 6 strides.
-Strengthening (led by team captains).
-Stretching (led by team captains). |
Sept 13 |
Tuesday |
John Hunt XC Park (JHXC) 2:40pm – 4:45pm |
-Attendance/ Role.
-Warm-up/ Plyometrics.
-Tempo run based off of race pace (3-5 miles).
-Light strengthening (led by team captains).
-Stretching (led by team captains). |
Sept 14 |
Wednesday |
John Hunt XC Park (JHXC) 2:40pm – 4:45pm |
-Attendance/ Role.
-Warm-up/ Plyometrics.
-30-45 min moderately paced run (divided by ability/ grade)
+ 6 strides.
-Light strengthening (led by team captains).
-Stretching (led by team captains). |
Sept 15 |
Thursday |
John Hunt XC Park (JHXC) 2:40pm – 4:45pm |
-Attendance/ Role.
-Warm-up/ Plyometrics.
-Hilly intervals (separated by groups).
-Light strengthening (led by team captains).
-Stretching (led by team captains). |
Sept 16 |
Friday |
HHS track 2:30pm – 3:45pm
|
-Warm-up/ Plyometrics.
-25-40 min easy paced group run (divided by ability/ grade)
+ 6 strides.
-Strengthening (led by team captains).
-Stretching (led by team captains).
|
Sept 17 |
Saturday |
On your own
|
-45-70 min long run + 6 strides.
-10 min of stretching.
|
Sept 18 |
Sunday |
|
Light cross-training (hiking, cycling, swimming, NO RUNNING)
or DAY OFF. |
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© 2007, HHS Cross Country Booster Club