HXC18 Training Cycle #2
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