Sunday, Sept., 9, 2018 – Long Run and STRETCH! 

Boys Group A – 11 miles

Boys Group B – 8 miles

Boys Freshmen – 6 miles

Girls Group A – 8 miles

Girls Group B/C – 6 miles

Girls Freshmen – 4 or 5 miles

Mon., Sept. 10 – No school. Contact teammates, do workout in groups

Boys Group A – 4 miles on roads. Then on grass or trail, do 18 minutes of 2:1 fartlek. Two minutes very fast, one minute recovery jog. Mile warm down. Easy weights if possible. Core, myrtle.

Boys Group B – 4 miles on roads. Then on grass or trail, do 12 minutes of 2:1 fartlek. Two minutes very fast, one minute recovery jog. Mile warm down. Easy weights if possible. Core, myrtle.

Boys Freshmen – 3 miles on roads. Then on grass or trail, do 9 minutes of 2:1 fartlek. Two minutes very fast, one minute recovery jog. Mile warm down. Easy weights if possible. Core, myrtle.

Girls Group A – 3 miles on roads. Then on grass or trail, do 15 minutes of 2:1 fartlek. Two minutes very fast, one minute recovery jog. Mile warm down. Easy weights if possible. Core, myrtle.

Girls Group B/C – 2 miles on roads. Then on grass or trail, do 9 minutes of 2:1 fartlek. Two minutes very fast, one minute recovery jog. Mile warm down. Easy weights if possible. Core, myrtle.

Girls Freshmen – 2 miles on roads. Then on grass or trail, do 6 minutes of 2:1 fartlek. Two minutes very fast, one minute recovery. Mile warm down. Easy weights if possible. Core, myrtle.

Tues., Sept. 11 – Pre-race – easy run, flexibility, talk about race. 

Wed., Sept. 12 – League Race #2 – vs. Radnor and Upper Darby (at UD) 

Thurs., Sept. 13 

Girls – see Coach Clinton

Boys – race discussion, long recovery run, plyometrics, weight room/core/myrtle.

Fri., Sept. 14

Boys Group A – Jog to Hunter Hill. 6 hills (3 with hands behind back, 3 normal), then to Power Mill Park. 1 x 800, 1 x 1600, 1 x 800, 1 x 1600, 1 x 800. Race pace or slightly faster.  Minute to Minute-and-a-half recovery.  Jog back to school. Hydrate. Team stretch/flexibility/yoga (do NOT leave without joining team and working on flexibility).

Boys Group B and Freshman Boys – Jog to Hunter Hill. 4 hills (2 with hands behind back, 2 normal), then to Power Mill Park. 1 x 800, 1 x 1600, 1 x 800 (freshmen boys who need to sit this one out my do so), 1 x 1600. Race pace or slightly faster.  Minute to Minute-and-a-half recovery.  Jog back to school. Hydrate. Team stretch/flexibility/yoga (do NOT leave without joining team and working on flexibility).

Girls Group A – Jog to Hunter Hill. 6 hills (3 with hands behind back, 3 normal), then to Power Mill Park. 1 x 1600, 1 x 800, 1 x 1600. Faster than race pace!  Minute to Minute-and-a-half recovery.  Jog back to school. Hydrate. Team stretch/flexibility/yoga (do NOT leave without joining team and working on flexibility).

Girls Group B – Jog to Hunter Hill. 4 hills (2 with hands behind back, 2 normal), then to Power Mill Park. 1 x 800, 1 x 1600, 1 x 800. Faster than race pace!  Minute to Minute-and-a-half recovery.  Jog back to school. Hydrate. Team stretch/flexibility/yoga (do NOT leave without joining team and working on flexibility).

Freshman girls – consult Coach Clinton

Sat., Sept. 15

Hard cross-training session. Do Not run. Please DO prioritize a hard session of exercise.  You know all of our cross-training options by now, and it’s smart to combine a few. Do a hard cycling session, then lift weights. Go for a long hike, then do core, myrtle, and push-ups. Aqua-jog (or swim), then do weights, then warm-down with cycling.

Sun., Sept. 16

Boys Group A – 11 miles

Boys Group B – 8 miles

Boys Freshmen – 6 miles

Girls Group A – 8 miles

Girls Group B/C – 6 miles

Girls Freshmen – 4 or 5 miles

Mon., Sept. 17

Three parts: 1) Powder Mill hills on the roads, 2) 1:1 fartlek on grass (GAB: 12+ minutes), 3) then a 1/2 ladder on the track (GAB: 800, 600, 400, 2 x 200).

Tues., Sept. 18 – No practice after school

Congregate with teammates and do the following:

Group A Boys: 6 miles at a very comfortable combination of glide and conversation pace – a semi-fast cruise, no strain. If very tired, do it all at conversation pace. Core. Myrtle. Push-ups. Flexibility.

Group A Girls and Group B Boys: 5 miles at a very comfortable combination of glide and conversation pace – a semi-fast cruise, no strain. If very tired, do it all at conversation pace. Core. Myrtle. Push-ups. Flexibility.

Group B Girls and all freshmen: 3 miles at a very comfortable combination of glide and conversation pace – a semi-fast cruise, no strain. If very tired, do it all at conversation pace. Core. Myrtle. Push-ups. Flexibility.

Wed., Sept. 19 – No School – day-before-race – Happy Yom Kippur! 

Group A Boys: 4 miles very easy. 4 x 50 meter strides at a medium-fast pace. Flexibility.

Group B Boys and Group A Girls: 3 miles very easy.  4 x 50 meter strides at a medium-fast pace. Flexibility.

Group B Girls and all freshman: 2 miles very easy.  4 x 50 meter strides at a medium-fast pace. Flexibility.

Thurs., Sept. 20 – Race Day – League Meet #3 at Coopertown – Bus right after school

Fri., Sept. 21

Girls – 3 miles easy followed by stretching/flexibility, core.

Group A Boys – 6 miles easy, plyo, core, myrtle, weights, flexibility

Group B Boys – 5 miles easy, plyo, core, myrtle, weights, flexibility

Freshmen Boys – 4 miles easy, plyo, core, myrtle, weights, flexibility

Sat., Sept. 22

Girls – bus to Penncrest Invite at 7:00am!

Boys – meet at school at 8:30am. Group A will do an especially RELAXED workout. Manoa, Hunter Hill (3 x no hands, 3 x reg), then Fartlek ladder: 1:1, 2:1, 3:1, 4:1, 3:1, 2:1, 1:1. Stair work. Warm down and good stretch. All very much in control, loose, in rhythm, running in groups. (Other groups will do smaller portions of this workout.)

Sun., Sept. 23 – Long + flexibility

Boys Group A – 11 miles

Boys Group B – 8 miles

Boys Freshmen – 6 miles

Girls Group A – 8 miles

Girls Group B/C – 6 miles

Girls Freshmen – 4 or 5 miles

Mon., Sept. 24

Boys Group A – 1) Powder Mill (4 miles) push/glide pace. 2) On grass: 800, 1600, 800 (very fast), 1600 (very fast), 800. Warm down. Core, myrtle, lifting. stretch

Girls Group A, Boys Group B – 1) 3 miles on roads (Coach Clinton will choose route). 2) On grass: 1600 (first 400 very fast), 800, 1600 (first 400 very fast).  Warm down. Core, myrtle, lifting. stretch

Girls Group B, Novice boys and girls – 1) 2 miles on roads (Manoa). 2) On grass: 800, 1600, 800. Warm down. Core, myrtle, lifting. stretch

Tues., Sept. 25 – Rita’s Run!

Boys Group A – easy 5 miles — end up at Rita’s —  followed by plyometrics, then focused stretching, rolling out, flexibility

Girls Group A and all other boys – easy 4 miles — end up at Rita’s — followed by plyometrics, then focused stretching, rolling out, flexibility

Girls Group B/freshmen – easy 3 miles — end up at Rita’s —  followed by plyometrics, then focused stretching, rolling out, flexibility

Wed., Sept. 26 – League Meet at Rose Tree – bus right after school. Note: Group A boys will do additional training post-race. See Coach Green.

Thurs., Sept. 27

Boys – recovery run (5-7 miles) followed by core, myrtle, weights, and yoga

Girls – start with yoga – Coach Clinton will guide rest of workout

Fri., Sept. 28

Boys and Girls – hills and long intervals at Penn Wynn Park. Younger runners will bus home from park, most will jog home as warm-down.

Sat., Sept. 29

Boys – bus at 8:30am to the Wissahickon Valley Trail for LONG RUN (A – 10 miles, B – 8 miles, Novice – 5-6 miles).  Details to be discussed. We will return to school and have food/drink as a team.

Girls – cross train – Coach Clinton will discuss details

Sun., Sept. 30

Boys – 1) easy maintenance run (5-7 miles) OR 2) hard cross training session OR 3) a combination of the two.

Girls – easy maintenance run (4-6 miles)

Mon., Oct. 1

Girls – Run to college and back – on way back, do downhill intervals on bus route. Check with Coach Clinton for further instructions.

Boys – Powder Mill, Hunter Hill (2 x w/o hands, 2 x reg), 1:1 fartlek on grass, weights/core/myrtle, yoga

Tues., Oct. 2

All Girls, Group B Boys, Novice Boys – 3 miles, flexibility

Group A Boys – 5 miles, plyo, flexibility

Wed., Oct. 3

Girls – Race at Rose Tree

Boys – Race at Rose Tree + fast/short intervals immediately post-race

Thurs., Oct. 4

Group A Girls, Group B Boys, Novice Boys – 4 miles easy, plyo, flexibility

Group B Girls, Novice Girls – 3 miles easy/plyo/flex

Group A Boys – 6 miles easy/plyo/core/myrtle/flex

Friday, Oct. 5

All Girls, Group B Boys, Novice  Boys – 2 miles easy, strides, flexibility

Group A Boys – 3 miles easy, strides, flexibility

Sat., Oct. 6 – RACE DAY! – Delco Championships at Rose Tree

Sun., Oct. 7

Group A Boys – 8-9 miles easy

Group B Boys and Group A Girls – 6 miles easy

Novice Boys and Group B Girls – 5 miles easy

Novice Girls – 4 miles easy

Mon., Oct. 8

Group A Boys – 1) fast lap on grass, 2) Manoa glide pace, 3) Hunter Hill – 3 x no hands, 3 x regular, and 4) track (400, 600, 800, 1000, 800, 600, 400 – very short rest).

Group B Boys, Group A Girls – 1) fast lap on grass, 2) Brookline glide pace, 3) Hunter Hill – 2 x no hands, 2 x regular, and 4) track (400, 800, 1000, 800, 400 – short rest).

Everyone else – 1) fast lap on grass, 2) Brookline glide pace, 3) Hunter Hill – 3 x regular, and 4) track (400, 800, 800, 400 – short rest)

Tues., Oct. 9

Day-before-race routine

Wed., Oct. 10

Race at Coopertown

Thurs., Oct. 11

[Long-ish recovery, plyo, etc…TBD]

Fri., Oct. 12

Day-before-race routine

Sat., Oct. 13

CLC Race at Rose Tree

Sun., Oct. 14

Long-ish Run (Boys 6-7 miles, girls 5-6 miles)

Mon., Oct. 15

HXC Fun Run! Discuss district race.

Tues., Oct. 16

Group A Boys – 6 mile run (conversation or glide pace based on how you feel), 6 x 200 on track, plyo/weights/core/myrtle

Group A Girls and Group B Boys – 5 mile run (conversation or glide pace based on how you feel), 4 x 200 on track, plyo/weights/core/myrtle

Group B Girls – 4 mile run (conversation or glide pace based on how you feel), 4 x 200 on track, plyo/weights/core/myrtle

Wed., Oct. 17

Group A Boys – Powder Mill (4 miles – glide pace), 4 x Hunter Hill (2 no hands, 2 normal), 3:1 fartlek (relaxed!) at school on grass (15 minutes)

Group A Girls and Group B Boys – Powder Mill (3 miles – glide pace), 2 x Hunter Hill, 3:1 fartlek (relaxed!) at school on grass (11 minutes)

Group B Girls – Manoa (2 miles), 2 x Hunter Hill, 3:1 fartlek (relaxed!)  at school on grass (11 minutes)

Thurs., Oct. 18

Group A Boys – 5 miles conversation pace, plyo/weights/core/myrtle

Group A Girls and Group B Boys – 4 miles conversation pace, plyo/weights/core/myrtle

Group B Girls – 3 miles conversation pace, plyo/weights/core/myrtle

Fri., Oct. 19 – One week out

Group A Boys – Spring (glide pace), 6 x 800 (2 min recovery) fast-but-controlled on track

Group A Girls and Group B Boys – Spring (glide pace), 5 x 800 (2 min recovery) fast-but-controlled on track

Group B Girls – Manoa (glide pace), 4 x 800 (2 min recovery) fast-but-controlled on track

Sat., Oct. 20

Group A Boys – 7 miles – run how you feel (integrate cross training as you like)

Group A Girls and Group B Boys – 6 miles – run how you feel (integrate cross training as you like)

Group B Girls – 5 miles – run how you feel (integrate cross training as you like)

Sun., Oct. 21 – meet at school – your choice of two workout times: 9:00am or 4:00pm (afternoon session = all varsity boys…and anyone else who wants to join)

Group A Boys – Manoa glide pace, on track: 10 x 200 (two sets of five: first set in training shoes, second set in spikes)

Group A Girls, Group B Boys – Brookline glide pace, on track: 8 x 200 (two sets of four: first set in training shoes, second set in spikes)

Group B Girls – Brookline glide pace, on track: 8 x 200 (two sets of four: first set in training shoes, second set in spikes)

Mon., Oct. 22

Group A Boys – 6 miles – very relaxed (mostly flat, minimal hills) – plyo/core/myrtle

Group A Girls and Group B Boys – 5 miles – very relaxed (mostly flat, minimal hills) – plyo/core/myrtle

Group B Girls – 4 miles – very relaxed (mostly flat, minimal hills) – plyo/core/myrtle

Tues., Oct. 23

Group A Boys – Manoa (very relaxed glide) , on track:  2 x 800 (2:30-2:45, 400 recovery), 3 x 300 (same pace, 200 rec). Last 300 can be faster.

Group A Girls, Group B Boys – Brookline (very relaxed glide) , on track:  2 x 800 (Relaxed – slightly faster than 5k race pace – 400 recovery), 3 x 300 (same pace, 200 rec). Last 300 can be faster.

Group B Girls – Brookline (very relaxed glide) , on track:  2 x 800 (Relaxed – slightly faster than 5k race pace – 400 recovery), 3 x 300 (same pace, 200 rec). Last 300 can be faster.

Wed., Oct. 24

Group A Boys – 5 miles (conversation or relaxed glide), focus on flexibility

Group A Girls, Group B Boys – 3 miles (conversation or relaxed glide), focus on flexibility

Group B Girls – 3 miles (conversation or relaxed glide), focus on flexibility

Thurs., Oct. 25

Group A Boys – 3 miles easy, 4 strides w/spikes on, flexibility, talk about Lehigh course, strategy

Group A Girls, Group B Boys – 2 miles easy, 4 strides w/spikes on, flexibility, talk about Lehigh course, strategy

Group B Boys – 2 miles easy, 4 strides w/spikes on, flexibility, talk about Lehigh course, strategy

Fri., Oct. 26 – Race day – District 1-AAA Championship – 6:30am bus

Varsity/State-qualifiers…

Sat., Oct. 27 – easy 4 to 5 mile run, emphasis on stretching/flexibility

Sun., Oct. 28 – long-ish – 7 to 8 miles, conversation or glide pace

Mon., Oct. 29 – Manoa glide pace, 4 x Hunter Hill (2 no hands, 2 regular), then on track: 2 x 400, 600, 800, 600, 2 x 400. Warm down. 

Tues., Oct. 30 – 5 miles conversation/glide, core, myrtle

Wed., Oct. 31 – Happy Halloween! – Brookine glide pace, 2:1 fartlek on grass (8 minutes), then on track: 200, 300, 200, 300, 200, 300, 200. Warm down. Plyometrics.

Thurs., Nov. 1 – 4 mile run with one fast surge, core, myrtle, flexibility

Fri., Nov. 2 – Travel to Hershey, course-preview jog, strides, and stretch

Sat., Nov. 3 – Race day