XC18 Training Cycle #1
Preseason Week #1 at Haverford College, 8:00am, back parking lot
Monday, Aug. 13, 2018
Practice cancelled due to heavy rain and thunder/lightning. If you can’t run, please cross train today! Running assignments:
Varsity boys: 7 miles easy
Varsity girls: 6 miles easy
Everyone else: 3-5 miles easy
Tues., Aug. 14
At Haverford College – Welcome and introduction, (bring your team dues, paper work, and proper gear), take official roll, talk through preseason plan. Warm up and stretch, ‘pop quiz’, warm-down, treats and chat
Wed., Aug. 15
‘Practice how we practice’ – Coach Clinton leads lesson on injury prevention, proper warm-up, all stretches, drills, yoga, breathing practice. Easy/recovery run. Core, warm down, stretch.
Thurs., Aug. 16
Warm up and stretch (WU/S), hills and 800 repeats on grass, warm down and stretch (WD/S).
Fri. Aug. 17
WU/S, Prediction Run(!!!) + easy distance, core, WD/S
Sat., Aug. 18 – on your own (remember – Car Wash #1 is today!)
Groups A and B – if you feel good, do a six-mile run with a hard 2 miles in the middle. For example, run glide pace to Penn Wynne Park, or the college, or the Reserve, and do 2 miles of push pace on the grass/trail, then run glide pace home. Stretch, core, lift weights.
Groups C and D – do the same — run hard in the middle — but only do 4 miles total.
Sun., Aug. 19 – on your own
Sunday long run
Preseason Week #2 – HHS – 8:00am – meet under our XC tree, near the stadium
Mon., Aug. 20
Roads distance (glide pace), fartlek on grass
Tues., Aug. 21
Recovery: easy distance and flexibility
Wed., Aug. 22
Powder Mill glide pace, pyramid intervals on grass (Pica’s Pizza at 6:00pm!)
Thurs., Aug. 23
Bus to Rose Tree, recovery run on course, flexibility
Fri., Aug. 24
Jog to Penn Wynne, hills and tempo, jog (or bus) back
Sat., Aug. 25
Cross train/easy distance/flexibility
Sun., Aug. 26
Preseason Week #3 – HHS – 8:00am – meet under our XC tree, near the stadium
Mon., Aug. 27
Bus to Valley Forge, intervals in the park, team picnic in the shade
Tues., Aug. 28
Recovery day – easy run and INTRO TO NEW WEIGHT ROOM PROCEDURE.
Wed., Aug. 29
Intervals on grass, short speed session on track.
Thurs., Aug. 30
Coopertown recovery run, discuss race day, easy weight session, UNIFORMS
Friday, Aug. 31 – RACE DAY
Great Valley Scrimmage Meet – bus at 1:30pm
Saturday, Sept. 1
Recovery, cross train, easy distance, flexibility
Sunday, Sept. 2
Mon. Sept. 3
9:00am – meet at HHS, short tempo run + short speed work, flexibility, easy lifting session
Tues., Sept. 4
Recovery run, weights/core/myrtle.
Wed., Sept. 5 – RACE DAY – Rescheduled!
Thurs., Sept. 6
Fri., Sept. 7
Pre-race easy day. flexibility
Sat. Sept. 8 – Race Day – Unionville Two Mile Bash