Lake Braddock Secondary School
If you ran cross country this fall and are going to be running indoor track here is the plan.
***Note- if you did not run cross country this fall, tryouts are at noon Nov 6th at the track as stated elsewhere on the site***
1. Follow the workouts for the week. Monday 10 warm up then 5 hard 1 easy 5 hard 1 easy 5 hard cool down. Tuesday 40 easy and strides. Wednesday 40 moderate and strides. Thursday 30 easy and strides. Friday warm up then 5 times 2 hard 1 easy then cool down Saturday off. Sunday 40 moderate and strides.
2. Get coach Mangan a pink card early in the week (go get it back from the Training staff)
3. Make sure you have an order form for uniform parts if you need any. The only new item from last years team is the t-shirt. You may wear the cross country long/short sleeve shirts from the fall.
4. Practice with the team for you begins Monday Nov 13th.
If you haven't been running - start now. 15-20 minutes of activity per day.
Check files for our team packet.
Practice begins Monday Nov 6th at noon. Meet at the track unless it is raining, then meet in gym hallway.
Tuesday Nov 7th Noon
Wednesday Nov 8th 3pm.
Thursday/Friday Nov 9/10 no practice as this is the state cross country meet dates.
Practice resumes Monday Nov 13th 3pm.
We are keeping it simple. Here's the pattern.
Day 1 40 distance and strides
Day 2 40 again with 10 minutes of up tempo in the middle
Day 3 30 and strides.
Day 4 off
Repeat Cycle. Alternate xc abs and Floor Core 2.
Oct 30 - 40 minute run and strides
Oct 31 - Run in a costume - have fun for 30 minutes.
Nov 1 Warm up 15 minutes then 10 hard tempo then 15 cool down
Nov 2 40 minute run and strides
Nov 3 10 warm up - then 10 x 1 minute hard/1 easy then 10 cool down
Nov4 40 easy
Nov 5 OFF