Monday, Jan. 7, 2019

Boys who raced – 6 miles (JV) or 9 miles (Var) on roads, core/weights/myrtle

Boys who didn’t race – 4 miles (JV) or 7 miles (Var) on roads with two surges, core/weights/myrtle.

All girls – 4 miles (JV) or 6 miles (Var) on roads

Tues., Jan. 8

Girls Long Distance – 1) Powder Mill, 2) 2 x Hunter Hill, 3) Track: 800, 1000, 800, 1000, 400 (at 3k race pace), 4) warm down, plyo, stairs

Boys Long Distance – 1) Powder Mill, 2) 4 x Hunter Hill (2 x no hands), 3) Track: 200, 800, 1000, 800, 1000, 800, 200 (at 3k race pace), 4) warm down, plyo, stairs

Girls Middle Distance – 1) Powder Mill, 2) 2 x Hunter Hill, 3) Track: 200, 300, 3×400, 300, 200 (at 800 race pace), 4) warm down, plyo, stairs

Boys Middle Distance – 1) Powder Mill, 2) 4 x Hunter Hill (2 x no hands) , 3) Track: 3 x 200, 400, 600, 400, 3 x 200 (at 800 race pace), 4) warm down, plyo, stairs

Wed., Jan. 9

Boys – 6 miles (4 miles JV) easy on the roads, weights/core/myrtle/flexibility

Girls – 5 miles (3 miles JV) easy on the roads, weights/core/myrtle/flexibility

Thurs., Jan. 10

Girls who are racing on Friday – easy distance/flexibility.

Girls not racing – 3 on roads, then 4 x 600, warm down, core/myrtle.

Boys racing Sunday – roads, then 2 x 600, 4 x 200, stretch

Boys not racing – roads, 6 x 600, stretch

Fri., Jan. 11

Girls race!

Girls not racing – distance, core/myrtle/weights

All boys – 6 miles roads, weights/core/myrtle

Sat. Jan 12

All girls – Cross train!

Boys racing Sunday – 3 miles easy, 4 x 50 meters strides, lots of stretching rolling out, take care of your legs

Boys not racing Sunday – track workout at HHS track, 12 noon, Coach Green will be there.

Sun., Jan. 13

Boys race!

Non-race boys – easy long run

All girls – long run

Mon. Jan 14

Non-race boys and Mike D. – [hard workout, plyo, stairs, weights, core]

Boys VA DMR/Mile – [glide/conversation distance, plyo, stairs, weights, core]

All girls – [distance + brief speed session, plyo, stairs, flexibility]

Tues., Jan. 15

Non-race boys and Mike D. – [easy distance, weights, core/myrtle, flexibility]

Boys VA DMR/Mile  – [distance + speed]

Girls racing Delco’s – 3 miles, 4 strides, stretch, legs up

Girls not racing Delco’s – 5 miles, weights, core/myrtle

Wed., Jan. 16

Girls Delco Championships!

Non-race girls – 5 miles, weights, core/myrtle

Boys – VA DMR/Mile (Brendan, Josh, Aiden, Evan) – 5 miles easy, core/myrtle, flexibility, legs up

Non-race boys and Mike D. – [distance + speed]

Thurs., Jan. 17

Boys – VA DMR/Mile (Brendan, Josh, Aiden, Evan) – 2 or 3 miles easy, 4 strides, flexibility, legs up

Mike D. – 4 or 5 miles easy, core/myrtle, stretch, roll out, legs up

All girls – 5 mile run, weights/core/myrtle/stretch

Fri., Jan. 18

Girls Race – Lehigh

Non-race girls – 5 mile run hard (Haverford College: glide pace to the college, push pace — very fast — for a half loop, glide pace return) , weights, core, myrtle

Non-race boys – 6 mile run hard (Haverford College: glide pace to the college, push pace all the way around the trail, glide pace return), weights, core, myrtle

Boys Race in VA – DMR (Brendan, Josh, Aiden) and mile (Evan)! Evan – take good care of your legs in order to recover for 4×800! Legs up!

Mike D. – if possible, do workout and strides in morning to prepare for morning race. Help time/assist other VA distance guys: Workout: run 2-3 miles, do 4 strides, work on flexibility, legs up.

Sat., Jan. 19

All girls and non-race boys – cross train

VA Race – Mike D. in two mile and Evan in 4×800!

VA Boys who raced Friday – cross train and/or easy recovery run, take care of legs, and support/time/assist Mike and Evan.

Sun., Jan. 20

All girls and boys – long run

Mon., Jan. 21

Boys and Girls – aerobic power work – 2 x 15 minutes hard (inside). Boys will do hard strides after. 

Tues., Jan. 22

Boys and Girls – recovery run, weights

Wed., Jan. 23

All boys – 3 miles glide pace on roads, 2 x 400, 4 x 200 fast/negative split, core/myrtle/flexibility

Racing girls – glide pace 2 miles, 2 x 300, 2 x 200 negative split

Non racing girls – 2 miles roads, 4 x 800 fast. 

Thurs., Jan. 24

All – recovery run (racing girls – add 4 strides after)

Fri., Jan. 25

Girls race at Lehigh.

Girls not racing – 6 miles, core, myrtle, weights

Boys racing on Saturday – 3 miles easy, 4 strides, flexibility work

Boys not racing – 6 miles glide pace, weights/core/myrtle

Sat., Jan. 26

Boys – race at Ocean Breeze

Boys not racing – hard cross train

All girls – hard cross train

Sun., Jan. 27

Girls – long run

Non-race boys – long run

Boys who raced – cross train

Mon., Jan. 28

Boys who raced – easy long run

Boys racing on Wed – short road run, 4 x 200

Girls – aerobic power work – 3 x 10 min hard

Tues., Jan. 29

Boys racing Wed – 3 miles, 4 strides, stretch!

Boys not racing Wed – aerobic power: roads, then 3 x 10 min hard

Girls – easy distance

Wed., Jan. 30

Boys race – Delco’s

Boys not racing – easy distance, core, myrtle

Girls – glide on roads, short track workout

Thurs., Jan. 31

All – easy distance

Fri., Feb. 1

Girls race Lehigh

Girls not racing – glide pace road run

Boys racing at Lehigh – 3 miles, 4 x strides

Boys not racing Lehigh – 6 miles