April Training Cycle

April 7, 2020

First of all I want to give my heart felt appreciation for our Seniors Alandra Brinegar and Owen Kalanquin, who unfortunately didn't get to finish off the experience they deserved at North Daviess.  We are proud of you and truly wish you both nothing but the best!  Thank you for your contributions to the program, your efforts did not go unnoticed. 

 

Incoming Seniors your Cross Country season in beginning earlier than anyone expected, which can be a tremendous opportunity or a bust.  Your leadership begins now, it is time to rally and cultivate the vision of the team for the fall of 2020.  

 

It is my hope to have a ZOOM Call with the team in the next week or so.  The ZOOM Call will hopefully allow all of us to establish some goals to further drive toward in the fall. 

 

Parents if you are reading this post, we need you to help keep your runner accountable.  Accountability isn't just putting some miles in, it is much broader.  We need our athletes to do the little things; Core, Drills, Strides, Stretching, Hydration, Nutrition, Sleeping, and Mentally preparing for a long season filled with growth!  How do we grow individually and together?  It is time to put pencil to paper and come up with some goals! 

Junior High School athletes right now we are aiming to put the time. Get out the door, focus on form and getting the most out of each effort.  Do drills and Core, get strong!

 

 

 

 

High School 

April Training Block

Monday April 6- Easy Recovery 3-4 Miles Strides/Drills/Core
Tuesday April 7- Easy Recovery 3-4 Miles  Core
Wednesday April 8- Mid Week Long Run Strides/Drills/Core
Thursday April 9- Easy Recovery 3-4 Miles Core
Friday April 10- 2 Minutes on 1 Minute off ( 24 Minutes)  Segments 8
Saturday April 11- Easy Recovery 3-4 Miles Core
Sunday April 12- Long Run (Build BASE) Strides

Monday April 13- Easy Recovery 3-4 Miles Strides/Drills/Core
Tuesday April 14- Easy Recovery 3-4 Miles  Core
Wednesday April 15- Mid Week Long Run Strides/Drills/Core
Thursday April 16- Easy Recovery 3-4 Miles Core
Friday April 17- 3 x 7 Minutes Run the same course for all three, try to go farther. 
Saturday April 18- Off or Long Run Build Base Strides
Sunday April 19- Long Run (Build BASE) Strides

Monday April 20- Easy Recovery 3-4 Miles Strides/Drills/Core
Tuesday April 21- Easy Recovery 3-4 Miles  Core
Wednesday April 22- Mid Week Long Run Strides/Drills/Core
Thursday April 23- Easy Recovery 3-4 Miles  Core
Friday April 24- 1,2,3,4,4,3,2,1 Fartlek (1 minute off between each rep)
Saturday April 25- Easy Recovery 3-4 Miles Core
Sunday April 26- Long Run (Build BASE) Strides

Monday April 27- Easy Recovery 3-4 Miles Strides/Drills/Core
Tuesday April 28- Easy Recovery 3-4 Miles  Core
Wednesday April 29- Mid Week Long Run Strides/Drills/Core
Thursday April 30-Easy Recovery 3-4 Miles  Core

SOS- Something of Substance
Each Week in April we are going to present an SOS workout.  Each Workout will be an introductory workout to allow our systems to get acclimated to running harder. 
I have chosen Friday to be this day but if there is a conflict, arrange your schedule differently.  (Note-Please don't do the Long Run and a Workout on back to back days)
On a SOS day we need to make sure we incorporate a Warm Up and Cool Down in to the plan.  If we execute correctly, 1 Mile Up/1 Mile Down this day will get us close to (5 Miles)

Junior High

April Training Block

Monday April 6- Easy Recovery 1-2 Miles Strides/Drills/Core
Tuesday April 7- Easy Recovery 1-2 Miles  Core
Wednesday April 8- Mid Week Long Run 2 Miles Strides/Drills/Core
Thursday April 9- Easy Recovery 1-2 Miles Core
Friday April 10- 2 Minutes on 1 Minute off ( 15 Minutes)  Segments 5 1/2 Warm Up/Cool Down
Saturday April 11- Easy Recovery Off Core
Sunday April 12- Long Run (Build BASE) 3 Miles Strides
Total 11-14 Miles

Monday April 13- Easy Recovery 1-2 Miles Strides/Drills/Core
Tuesday April 14- Easy Recovery 1-2 Miles  Core
Wednesday April 15- Mid Week Long Run 2 Miles Strides/Drills/Core
Thursday April 16- Easy Recovery 1-2 Miles Core
Friday April 17- 2 x 6 Minutes Run the same course, try to go farther.  1/2 Warm Up/Cool Down
Saturday April 18- Off or Long Run Build Base Off Strides
Sunday April 19- Long Run (Build BASE)3 Miles Strides
Total 11-14 Miles

Monday April 20- Easy Recovery 1-2 Miles Strides/Drills/Core
Tuesday April 21- Easy Recovery 1-2 Miles  Core
Wednesday April 22- Mid Week Long Run 2 Miles Strides/Drills/Core
Thursday April 23- Easy Recovery 1-2 Miles  Core
Friday April 24- 1,2,3,3,2,1 Fartlek (1 minute off between each rep) 1/2 Warm Up/ Cool Down
Saturday April 25- Easy Recovery Off Core
Sunday April 26- Long Run (Build BASE) 3 Miles Strides
Total 11-14 Miles

Monday April 27- Easy Recovery 1-2 Miles Strides/Drills/Core
Tuesday April 28- Easy Recovery 1-2 s  Core
Wednesday April 29- Mid Week Long Run 2 Miles Drills/Core
Thursday April 30-Easy Recovery 1-2 Miles Core