Mondays Workout

If you raced saturday-Long run with pick ups to threshold pace

Pick up 1,1,1,2 two times  go off every 5 minutes.

Total run

Swep 13 miles

JDD 75 min

JDMD 65 min


If you didn't race saturday

1 mile easy
4 mile threshold run (add 20 sec per mile for your pace)
1 mile easy

Endurance practice Monday

Endurance Practice is after School on Monday


If this is an issue please come to the jadwin practice at 7

Sat Practice

Sat Practice has been cancelled because of winter conditions.

If you are able to go oyo please do.

All distance runners should do their long run. (if conditions are too bad then push the long run to sunday)

Long run

Swep Boys 13 miles with 1,1,1,2 x 2 pick ups to threshold pace with each rep going off once every 5 min.

Swep Girls 11 miles 1,1,1,2,1,1,1 pick ups to threshold each rep going off every 5 min.

JDD,JDM

all runs should be at the 60 min mark

If you need to modify please contact me and we can put a plan in place


On your off day

pillars, stretch, abs


Explosive- Coach Samara will be contacting you

PRACTICE UPDATE

No Meet today

No practice today as a team.  OYO.

Saturday Practice 8am unless the school alerts us otherwise.

Thursday and Friday Endurance

If weather permits
Thursday Swep boys- 9 mailes
Thursady swep Girls-7 miles
JDD and JDMD all groups -40 min  run with 5x30 sec striders at end




Friday- All groups If weather permits

Sledding challenge

Get in as many sled runs as you can in 45 min

In the comments sections

what hill
and how many runs
and type of sled
Pics are always welcome

Endurance winter break workouts

Swep Boys
Tuesday 7 miles with 5x 1min and 1x90 sec on a hill with jog back recovery
Wed 11 miles
Thursdaymedball warmup pillars 9 miles squat lunge matrix
Friday off
Sat  13 miles with pick ups of 1,1,2,1,1,2 go off every 5 min during run so that yo have either 3 or 4 min recovery between pickups (10k pace)
Sun pillars 9 miles med ball toss
Monday 10 miles with 8x100m striders
Tuesday  pillars threshold run 4 miles @ t and 3 miles easy squat/lunge matrix
Wednesday 11 miles with 5x1 min pick ups and run faster last 2 miles of run

Abs on all days

Swep Girls
Tuesday pillars 7 miles 6 x100m striders squat lunge
Wed medball warm up 9 miles  with 5x1min pick ups faster last 1 mile of run
Thursday med ball warm up pillars 6 miles med ball toss
Friday 7 miles 6 x100m striders squat lunge
Sat  off
Sun 9 miles with 5x1 min pick up
Monday pillar 6 miles squat lunge
Tuesday pillar 6 miles
Wednesday 4 mile tempo with 2 miles easy squat/lunge matrix

abs on all days

JDD
Tuesday med ball warm up 45 min
Wed follow the leader warm up, max velocity 35 min squat lunge matrix
Thursday 50 min
Friday med ball warm up pillars 40 min med ball toss
Sat 70 min
Sun off
Monday pillars 50 min
Tuesday medball warm up pillars 40 min squat lunge matrix
Wednesday 45min

abs all days

JDMD
Tuesday med ball warmup  40 min 6 x 100m striders
Wed follow the leader warm up max velocity 30 min squat lunge matrix
Thursday med ball pillars 45 min
Friday follow the leader warm up 40 min med ball toss
Sat 60 min
Sun off
Monday pillars 45 min
Tuesday follow the leader warm up max velocity 30 min squat lunge matrix
Wednesday med ball warm up pillars 40 min 6x100m striders

abs all days

Paperwork checklist

• Annual Pre-participation physical exam form
• Athletic Info (Green Sheet)
• PPS-Health History update
• Sports related concussion and head injury fact sheet and Parent/guardian consent form
• Steroid consent form
• Impact Test
• Team Rules-turn in to coach smirk in room 171