Monday, March 19, 2018

Boys/Girls – volume on roads, 2:1 fartlek on grass, plyo, weights

Tues., Mar. 20 

Boys – 7 mile recovery run, weights

Girls – 5 mile recovery run, weights

Wed., Mar. 21

Snow day – no school – do what you can

Thurs., Mar. 22

Snow day – practice at 2:30pm at HHS

Boys/Girls – volume on roads + 200’s (bus route) + light lifting/core/stretching

Fri., Mar. 23

Racing boys and girls – 4 miles, stretch

Non-racing boys – 7 miles, weights

Non-racing girls – 6 miles, weights

Sat., Mar. 24 – UPPER DARBY RELAYS

Those not racing – Do ‘unstructured fartlek’ on roads, trails, or grass. Girls – 5 miles, Boys – 6 miles. This means to include a few (3 or 4) fast, extended surges within the run. So, for example, do 4 5-minute surges, allowing enough time in between to catch your breath. Also finish the run fast.

Sun., Mar. 25 – Long Run

Boys – 12 miles (JV 8)

Girls – 8 miles (JV 6)

Mon., Mar. 26 – Spring Break practice – 1:00 – 3:30pm (NOTE: for those going out of town, you need to keep training. Communicate: “I’m a varsity track athlete; could you recommend a good place to run?” Or, “Is it safe to run here?” Be safe. Train hard. Cross train when necessary. Take good care of yourself. Have fun.)

Boys/Girls in town – Volume + hills + grass, weights

Boys out of town –  7 miles (5 JV) fast road run, core, push-ups

Girls out of town –  6 miles (4 JV) fast road run, core, push-ups

Tues., Mar. 27 – Spring Break

Boys long distance – 8 miles roads, plyo, weights

Boys middle distance and girls varsity – 6 miles roads, plyo, weights

All JV – 5 miles roads, plyo, weights

Wed. Mar. 28 – Spring Break

Boys/Girls in town – Volume + track speed-endurance work, weights

Boys out of town – 6 miles roads (run final 3 miles very fast – progressive), 4 x 50M strides, stretch, core

Girls out of town – 5 miles roads (run final 2 miles very fast – progressive), 4 x 50M strides, stretch, core

Thurs., Mar. 29 – Spring Break

All boys – 6 mile road run (pace=run how you feel), circuit training, weights

All girls – 5 mile road run (pace=run how you feel), circuit training, weights

Fri., Mar. 30 – Spring Break

All boys – 7 mile road run with significant hills, core, stretch

All girls – 6 mile road run with significant hills, core, stretch

Sat., Mar. 31 – Spring Break

Boys – Do one of the following: 1) a hard 4 mile run, preferably on trail/grass, or 2) a hard cross training session, or 3) some combination/blend of #1 and #2.

Girls – Do one of the following: 1) a hard 3 mile run, preferably on trail/grass, or 2) a hard cross training session, or 3) some combination/blend of #1 and #2.

Sun., April 1 – Last day of Spring Break – Happy Easter(!) – Long Run

Boys – 12 miles (JV 8)

Girls – 8 miles (JV 6)

Mon., April 2

Boys – 5 miles roads, track work, weights

Girls – 4 miles roads, track work, weights

Tues., April 3

All – easy run

Wed., Apr. 4 – League Race #1 (Harriton, Conestoga)

Non-racers – 5 mile run

Thurs., Apr. 5

Girls – 6 miles roads, weights

Boys – 7 miles roads, weights

Fri. Apr. 6

Those racing on Sat. – 3 miles roads, stretch

Those not racing on Sat. – Powder Mill (girls 4, boys 5), stretch

Sat. Apr. 7 – Haverford Invitational

Those not racing – 4 mile run and/or cross training

Sun. Apr. 8 – Long Run

Boys – easy 10 miles

Girls – easy 7 miles

Mon. Apr. 9

Middle distance – volume, then fartlek, then short speed session (400, 300, 200, 150) on the track. Weights.

Long distance – volume, then fartlek on the track. Weights.

Tues., Apr. 10

All – 4 miles roads, plyo, flexibility.

Wed. Apr. 11 – League Race #2  (Strath Haven and Springfield)

Non-racers – short distance, help with boys home meet.

Thurs., Apr. 12

Varsity boys – 1 1/2 laps at college (7 miles, pace = run how you feel), weights

V girls – 1 lap at c ollege (6 miles, pace = run how you feel), weights

JV all – 1/2 lap at college, (5 miles, pace = run how you feel), weights

Fri., Apr. 13

Boys and girls racing on Saturday – 4 miles, 4 x 100 meter strides, core, flexibility

Boys not racing – 6 miles with hills, 4 x 100 meter strides

Girls not racing – 5 miles with hills, 4 x 100 meter strides

Sat., Apr. 14 – Boys race at Coatesville, Girls at Delco Relays (HHS)

Non-racers – hard cross training

Sun., Apr. 15 – Long Run

Boys – easy 10 miles (JV 8), stretch!

Girls – easy 8 miles (JV 6), stretch!

Mon., Apr. 16

Boys Middle Distance – 3 miles roads, track: 2 x 200, 6 x 400, 2 x 200, warm-down, stretch, weights

Boys Long Distance – 3 miles roads, track: 2 x 400, 4 x 800, 2 x 400, warm-down, stretch, weights

Girls MD – 2 miles roads, track: 2 x 200, 6 x 400, 2 x 200, warm-down, stretch, weights

Girls LD – 2 miles roads, track: 1 x 400, 4 x 800, 1 x 400, warm-down, stretch, weights

Tues., Apr. 17

Boys – 5 miles easy, flexibility

Girls – 4 miles easy, flexibility

Wed., Apr. 18 – League Race #3

Thurs., Apr. 19 – easy distance/flexibility

Fri., Apr. 20

Hoka Race

Non-racers- 5 miles with two surges

Sat., Apr. 21

All – three miles easy

Sun., Apr. 22

Girls – 5 miles easy

Boys – 7 miles easy, weights

Mon., Apr. 23

Girls – League Race #4

Boys – 3 miles easy, 6 strides (100 yards), flexibility

Tues., Apr. 24

Girls – 4 miles easy, weights

Boys – League race #4 (non-racing boys – 4 miles fast)

Wed., Apr. 25

Boys – 6 miles easy, weights

Girls – 2 miles roads, speed work on track, weights

Thurs. Apr. 26

[fartlek, speed, weights]

Fri. April, 27

[distance and weights]

Sat. April, 28

[Penn Relays, all others distance or cross train]

Sun., April 29 – Semi-long run

Boys – 5 miles

Girls – 4 miles

Mon., April 30 – League Race #5

Tues., May 1

[distance/recovery]

Wed. , May 2

[short distance/recovery/strides]

Thurs., May 3 – Delco Championships

Fri., May 4 – JV Time Trial! 

JV time trial – choice of 800 meters or 1600 meters – all JV runners will participate

Sat., May 5 – Delco Championships