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                                                             VARSITY LEVEL                 2nd Year Runners             1st Year Runners

     

    Last week in June                        25 miles                            25 miles                            20 miles

     

    First week in July                           29 miles                            25 miles                            22 miles

     

    Second week in July                              33 miles                            29 miles                            22 miles

     

    Third week of July                                 33 miles                            30 miles                            24 miles

     

    Last week of July                                  33 miles                            30 miles                            26 miles

     

    First Week of August                             36 miles                            32 miles                            28 miles

     

    Second Week of August                        40 miles                            35 miles                           30 miles

     

    You should run five/six days a week with one day of full rest.  If you only run five days during a week you should be physically active (playing basketball, biking, whatnot) the other day.

    During Yellow Weeks you should warm up at the start of runs (1.25 m), follow it up with dynamic movements (high knees, butt kicks, cariocas etc.), and go out for runs that allow you to work at about 70%.  When you’re done you should certainly feel tired, but no runs during yellow weeks should leave you exhausted and sprawled out on the ground somewhere.  Preferably the runs are slightly faster than seven minute pace.

    During Blue Weeks you should warm up at the start of runs (1.25 m), follow it up with dynamic movements (high knees, butt kicks, cariocas etc.).  Twice a week you should run a Fartlek which features five one to two minute “bursts” at 85% (5:20 pace) followed by one minute of slower jogging—but not walking (7:30 pace).  Once a week you should go out for a longer run of 7+ miles.  And the rest of the days should be like the runs you had done previously during the yellow weeks.

    During Red Weeks you should warm up at the start of runs (1.25 m), follow it up with dynamic movements (high knees, butt kicks, cariocas etc.).  Twice a week you should run a Fartlek which features seven one to two minute bursts at 85% (5:20 pace) followed by one minute of slower jogging—but not walking (7:30 pace).  Once a week you should go out for a longer run of 8+ miles.  Once a week you should do a run like you had been doing previously during the yellow weeks.  And once a week you should do a run from 4-6 miles at a pace closer to (or sub-) 6:30.

     

    General Fitness Goals:

    By the first day of practice (AUGUST 15th) you should be able to do the following:

    50 push ups, 25 slow squats, 25 Burpies, and 20 pull-ups

    All in under seven minutes.

    In order to get to that point choose two days a week (one of which is your day off of running) when you do three sets of pushups, squats, Burpies, and pull-ups.    Start with sets of five or ten and work your way up through the summer to sets of 25 or 30.  For the pull-ups it will be far less (start with three sets of 2-5 and work your way up to sets of 7-15).