Dec 17th  45 minutes easy

Dec 18th. Commonwealth progression. Steady on the way out. After Roberts going out 1st shift. After turning around 2nd shift. After Elementary school 3rd shift. Last up hill CRUSH IT.  If not in town try to do something similar.

Dec 19th 40-50 recovery or cross train equivalent

Dec 20th 10/5 warm up. 4 sets of 4x200 with 45 seconds between interval and half a laugh recovery between sets. Each set faster than the one before. Last set should be 800 pace + 1 second.

Dec 21st 40-50 recovery or cross train equivalent

Dec 22nd Premeet 30 minutes and 6x150 for those racing.  All others - 10 easy 20 moderate 10 easy.

Dec 23rd PR Race for some. All others 45 minutes easy

Dec 24th 50 minutes with 15 minutes moderate in the middle. Those that raced 40 easy

Dec 25th  OFF

Dec 26th Pre Meet for those racing FIT 30 minutes and 6x150 strides.
 Those not racing. 10 easy 10 hard 5 easy 10 hard 10 easy

Dec 27th FIT Race for some. All others 45 easy

Dec 28th 40 easy or cross train

Dec 29th 10/5 warm up. paired 800's with a 200 jog. 2 sets at 3200 pace. then paired 400's 2 sets at 1600 pace. recovery between pairs is a lap jog.

Dec 30  50 easy or cross train

Dec 31 off  

Jan 1 - Start the year off right with a Moderate 40 minute run.

If you are in town, be at practice. If you are out of town follow the training plan for your group.

Monday Dec 18th -  All Groups from Noon- 2pm

​Tuesday Dec 19th - Sprinters 10- noon with Coach Lewis

Wednesday Dec 20th - Distance and Develomental Groups 9-11 outside. Sprinters 10-12. Throws 10-noon.

Thursday Dec 21st Distance and Developmental 9-11. 

Friday Dec 22nd Throws and Sprints 10-12

Dec 23 PR Holiday Invite (Small group of Varsity)

Dec 24-26 no practices.

Dec 27th FIT Invitational (Small group of Varsity)

Dec 28th  Pole Vault 8-10am  in the gym

Dec 29th PV 8-10 in gym. Throw 8-10 in gym. All Runners 10-noon.

Mon. Dec 18: Jog and skip, drills, Partner stretch, Leg swings, striders.

8 x 200 @ 70%, 3 mins rest, dynamics, lift.

GIRLS - 35,    -   Peyton group - 32.5,     --        BOYS - 31.2,  -     Hanifi, Soliz, Chris - 28.6

500 @ 70%, 3 x 400 @ 70%, Dynamics, lift, Rest 3 - 5 minutes: Arthur, Perry, Sam, Magnuson

​High Jump Practice

​Tues, Dec 19th:​ Ladder warmup X 12, Ladder warm, Dynamics, Lake Run or 3 mile run, Hurdle Mobility, Lift.

Wed, Dec 20th: Jog and skip, drills, Partner stretch, Leg swings, striders, 10 X 150 fast, 4 minute rest, cool down jog, lift.

High Jump Practice

Thurs, Dec 21st: 20 minute run on your own.

Fri, Dec 22nd: Meet warm up, Hurdlers do Hurdle warm up, starts out of blocks, handoffs in hallway. Those not competing do 30 min run.

Sat, Dec 23rd: ​Meet.

Sun, Dec 24th: 30 min recovery run.

Mon, Dec 25th: ON YOUR OWN, 4 x 150, 3 x 100, 2 x 75, 3 x 50. Rest is walk back. Everything fast. Non tech athletes 3 x 300, 2 x 200, 3 x 150, 2 x 100, 3 minute rest, 85%.

Tues, Dec 26th: ON YOUR OWN. Meet warm up.

Wed, Dec 27th: FIT Meet @ PG

Thurs, Dec 28th: ON YOUR OWN, 30 Min Striders/dynamics.

Fri., Dec 29th: @ LB 10 - 12. 30 minutes easy.

Sat, Dec 30th: 20 minutes easy.

Mon Dec 18th:(LB 12-2PM)  - Developmental Distance: 10 min w/u, drills, 5 mins tempo, easy 2 mins, 5 mins tempo, 5 easy. Go to track and do 4 X 150's...Developmental Sprints: 10 min w/u, drills, 8 x 1 min on/off. to the track and do 5 x 150's. (2 sets flr core 1).

Tues Dec 19th: (On your own)  Everyone does 35 to 40 mins recovery run.

Wed Dec 20th:(LB 9-11AM ) - Developmental Distance: 10-5 warm up/drills, Burmuda field, 2 laps hard, 1 easy X 5. If you're not at LB, then do 2 mins hard, 1 easy times 5. Developmental sprints: 15 times 30 on/off (2 sets of flr core 2).

Thurs Dec 21st:(LB 9 - 11 AM) Everyone does 35 to 40 mins recovery...6 strides.

Friday Dec 22nd:(On your own) Developmental Distance, run 20 mins out, then come back 1 1/2 mins faster. Developmental Sprints: run 10 mins out, then come back faster. Sprinters need this kind of work too!!

Sat Dec 23rd: Everyone does 35 to 40 mins easy.

Sun Dec 24th: Everyone does 35 to 45 mins at distance pace...6 strides.

Mon Dec 25th: Everyone is OFF.

Tues Dec 26th:(On your own) Developmental Distance: 10 min w/u then break into 6 mins hard, 5 easy, 6 hard, 5 easy. Developmental Sprints: 10 min w/u then break into 10 x 1 min off/on. 10 min cool down. ( 2 sets of flr core 2)

Wed Dec 27th:(On your own) Everyone has 35 mins recovery run.

Thurs Dec 28th:(On your own) 35  to 45 mins at distance pace, 6 strides.

Friday Dec 29th: (LB 10 AM to Noon) Developmental Distance: 10 min w/u, drills..3,2,1 X 2 with 2 mins between sets. Then up to track and do 4 X 150. Developmental Sprints: 10 min w/u, drills, 5 X 1 min on/off, 5 x 30 secs on/off. Then to track to do 5 X 150. (2 sets of flr core 1)

Sat, Dec 30th:  Everyone 35 to 45 min recovery run.

Sun Dec 31st, Everyone OFF.

Mon, Jan 1st, (On your own) 35 to 40  min run. 

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.

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. 

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.