2008 Workouts
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last updated on Sunday, May 11, 2008 07:19 PM

TO BE UPDATED over the summer

 

Week 2 
August 6-12  		 Week 3
August 13-19		 Week 4
August 20-26		 Week 5
August 27-Sept. 2		 Week 6
Sept. 3-9		 Week 7
Sept. 10-16
Week 8
Sept. 17-23		 Week 9
Sept. 24-Sep 30		 Week 10
Oct. 1-7		 Week 11
Oct 8-14		 Week 12
Oct 15-21 		 Week 13
Oct 22-28

The daily practice structure may differ for some days but for the most part it is as follows

  • 3:45pm - be ready and on the track.
    • Team runs 10 minute warm-up. Do drills/stretching/Plyometrics/Hurdles  for about 15-30 minutes.
    • Team practice of long runs, hills, speed etc....
  • All practices should be over around 5:45 or earlier.
  • If you know that you will be absent from practice for any reason then you must speak to a coach and preferably give the coach a note.
  • If you have an injury please tell a coach and seek medical attention from the trainer's earlier in the school day.
  • Drink lots of water during the school day. Do not just start drinking water before practice. Stay well hydrated.
Date Distance Workout
Week #1 Sunday   No Practice - Run 3-6 miles on your own
Monday, July 30th
9am - AT MCALPINE		 4-7 Distance - Easy run of course loop  If possible finish with a second lap around the lake.  LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Tuesday, July 31st
9am - AT MCALPINE		 4-7 Distance - Easy run of course loop  If possible finish with a second lap around the lake.  LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Wednesday, August 1
9am - AT MCALPINE		 4-7 Distance - Easy run of course loop  If possible finish with a second lap around the lake.  LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Thursday, August 2
9am - AT MCALPINE		 4-7 Distance - Easy run of course loop  If possible finish with a second lap around the lake.  LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Friday, August 3
9am - AT MCALPINE		 4-7 Distance - Easy run of course loop  If possible finish with a second lap around the lake.  LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Saturday, August 4   No Practice - Run 3-6 miles on your own
Miles  20-35 Miles for the week 
Week #2 Sun, Aug 5   No Practice - Run 3-6 miles on your own
Monday, August 6
9am - AT MCALPINE		 4-7 Distance - Easy run of course loop  If possible finish with a second lap around the lake.  LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Tuesday, August 7
9am - AT MCALPINE		 4-7 MILE Time Trial - followed by Distance - Easy run of course loop  If possible finish with a second lap around the lake.  LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Wednesday, August 8 9am - AT MCALPINE 4-7 Distance - Easy run of course loop  If possible finish with a second lap around the lake.  LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Thursday, August 9
9am - AT MCALPINE		 4-7 Distance - Easy run of course loop  If possible finish with a second lap around the lake.  LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Friday, August 10
9am - AT MCALPINE		 4-7 Distance - Easy run of course loop  If possible finish with a second lap around the lake.  LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Saturday, August 11   No Practice - Run 3-6 miles on your own
Miles  20-35 miles for the week 
Week #3 Sun, Aug 12   No Practice - Run 3-6 miles on your own
Monday, August 13
3:45 at CCDS track		 4-7 Distance - LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Tuesday, August 14
3:45 at CCDS track		 4-7 Mile Time Trial followed by Distance - LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Wednesday, August 15
3:45 at CCDS track		 4-7 Distance - LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Thursday, August 16   Cancelled - due to heat index (105+) practice scheduled for Saturday
Friday, August 17 3-5 Cross-training - At the Pool. Drills, aqua jogging, water polo. 1 hour - equivalent to 3-5 miles of running.
Saturday, August 18 4-7 MEET AT McAlpine at 8:45 Distance - Easy run of course loop  If possible finish with a second lap around the lake.  LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-10 min mile pace.
Miles  19-33 miles for the week (59-103 for the year)
Week #4 Sun, Aug 19   No Practice - Run 3-6 miles on your own
Monday, August 20 4-7 Distance - LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.
Tuesday, August 21 4-7 Distance - LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace. Dynamic warm up drills and Day 1 lifting
Wednesday, August 22 4-7 *** First day of classes Distance - LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace. Dynamic warm up drills and Day 1 lifting
Thursday, August 23 4-5 TWO MILE Time Trial - followed by TEMPO Distance run 30  minutes - Aerobic - pace will be given for each athlete. Dynamic warm up drills and Day 2 lifting
Friday, August 24 4-7 Distance - Easy run of course loop  If possible finish with a second lap around the lake.  LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace. Dynamic warm up drills and Day 2 lifting
Saturday, August 25   No Practice - Run 3-6 miles on your own
Miles  20-33 miles for the week (79-136 miles for the year - 4 weeks)
Week #5 Sun., Aug 26   No Practice - Run 3-6 miles on your own
Monday, August 27 4-7 MILE Time Trial - followed by TEMPO Distance run 25-30  minutes - Aerobic - pace will be given for each athlete Dynamic warm up drills and Day 1 lifting
Tuesday, August 28 4-7 Dynamic warm up drills and Day 2 lifting Speed - 400h-1000m-1000e-800h-800e-600m-400h at pace - 3 min recovery. (5000m total - run like the race)
(B - 1:05, 3:30, 3:45, 2:40, 3:00, 2:00, 1:05) = 17:05 pace
(G - 1:20, 4:00, 4:30, 3:10, 4:00, 3:00, 1:20) = 21:20 pace
Wednesday, August 29 4-7 Distance - LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace. Dynamic warm up drills
Thursday, August 30 5-6 CISAA Meet #1 - After Photos. Warm up and cool down of a mile each.
Friday, August 31 3-5 LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills and Day 1 lifting
Saturday, Sept. 1   Rest and recover with easy run on your own.
Miles  20-33 miles for the week (99-169 miles for the year - 5 weeks)
Week #6 Sun., Sept 2   No Practice - Run 3-6 miles on your own
Monday, Sept. 3   No Practice - Run 3-6 miles on your own
Tuesday, Sept. 4 4-7 Speed - Intervals - run to Colony and Fairview and repeat hills at interval/tempo pace for 15 min - 2 sets. (goal was 40 minutes straight).  Dynamic warm up drills and Day 2 lifting
Wednesday, Sept. 5 4-7 LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills and Day 1 lifting
Thursday, Sept. 6 5-6 CISAA Meet #2 - Warm up and cool down of a mile each.
Friday, Sept. 7 4-7 LSD run 60  min - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills
Saturday, Sept. 8   No Practice - Run 3-6 miles on your own
Miles  17-27 miles for the week (116-197 miles for the year - 6 weeks)
Week #7 Sun, Sept 9   No Practice - Run 3-6 miles on your own
Monday, Sept. 10 4-6 Repetition Speed  - 400's - 8-15 total. one every 6 minutes. 1 mile warm up and cool down.  Dynamic warm up drills and Day 1 lifting
Tuesday, Sept. 11 4-7 LSD try to run 60  minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills and Day 1 lifting
Wednesday, Sept. 12 4-6 Interval Speed - split 400's (ex 50-40sec) and hills. 2x400 + 1-2 min hills, 2x400 + 1-2 min hills,  800 + 1-2 min hills, 800m  Dynamic warm up drills and Day 2 lifting
Thursday, Sept. 13   No School - RH - No Practice - Run 3-6 miles on your own
Friday, Sept. 14 4-7 LSD run 60  min - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills
Saturday, Sept. 15 5-6 Cannon School Meet (mile warm up/cool down)
One mile warm-up/cool-down around course
Miles  21-32 miles for the week (137-229 miles for the year - 7 weeks)
Week #8 Sun, Sept 16   No Practice - Run 3-6 miles on your own
Monday, Sept. 17 5-7 Speed - Interval -16-12-8-4 with change of pace every 200 (ex 50-40)
 Dynamic warm up drills and Day 1 lifting
Tuesday, Sept. 18 4-8 LSD run 60-75  min - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills
Wednesday, Sept. 19 5-6 Black Mountain - Owen Invitational
Thursday, Sept. 20 4-8 LSD run 60-75 min - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills and Day 2 lifting
Friday, Sept. 21 5-7 Speed - Repetition - mile time trial, 800m 400m, 200m, 100m 10-15 minute recoveries, lifting between repeats
  Dynamic warm up drills and Day 1 lifting
Saturday, Sept. 22   No Practice - Run 3-6 miles on your own
Miles  23-36 miles for the week (170-264 miles for the year - 8 weeks)
Week #9  Sun, Sept 23   No practice - run 1-3 miles
Monday, Sept. 24 4-6 Interval Speed - 30 seconds interval pace 30 seconds lsd pace. 20 minutes then 16 minutes Dynamic warm up drills and Day 1 lifting
Tuesday, Sept. 25 4-8 LSD run 60-75  min - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills
Wednesday, Sept. 26 5-6 NCISAA preview Meet - Warm up and cool down of a mile each.
Thursday, Sept. 27 4-6 Tempo run: 30-40 minutes at 1:30 to 2 minutes faster than LSD pace. steady state - avoid hills!!   Dynamic warm up drills and Day 2 lifting
Friday, Sept 28 2-3 Travel Day. LSD Run when we arrive at Charleston.
Saturday, Sept 29 4-5 Citadel Meet Charleston
Miles  23-34 miles for the week (193-298 miles for the year - 9 weeks)
Week #10  Sun, Sept 30   No Practice - Run 3-6 miles on your own
Monday, October 1 4-7 Speed - Intervals - run to Colony and Fairview and repeat hills at interval/tempo pace for 30-40 min.  Dynamic warm up drills and (Day 1 lifting?)
Tuesday, October 2 4-7 LSD run 45-60 min - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills
Wednesday, October 3 4-5 CISAA At Latin.
Thursday, October 4 4-6 Tempo run: 30-40 minutes at 1:30 to 2 minutes faster than LSD pace. steady state - avoid hills!!   Dynamic warm up drills and Day 2 lifting
Friday, October 5 4-7 LSD trun 45-60 min - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills
Saturday, October 6 4-5 Haganstone XC Invitational - Greensboro
Miles  24-37 miles for the week (217-335 miles for the year - 10 weeks)
Week #11 Sun, Oct 7   Rest - no run
Monday, October 8   No School - Fall break - Run 3-10 miles on your own
Tuesday, October 9 4-6 Speed Mile time trial -  Dynamic warm up drills and Day 1 lifting
Wednesday, October 10 4-7 LSD run 45-60 min - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills
Thursday, October 11 4-5 CISAA Meet At McAlpine
Friday, October 12 4-6 Tempo run: 30-40 minutes at 1:30 to 2 minutes faster than LSD pace. steady state - avoid hills!!   Dynamic warm up drills and Day 2 lifting
Saturday, October 13   No Practice - Run 3-6 miles on your own - Hopebuilders 5K?
Miles  16-24 miles for the week (233-359 miles for the year - 11 weeks)
Week #12 Sun, Oct 14   No Practice - Run 3-6 miles on your own
Monday, October 15 4-6 Speed - Index Cards-Choose 200-400 at various paces (1.5 miles total) Dynamic warm up drills and Day 1 lifting
Tuesday, October 16 4-7 LSD run 45 minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills
Wednesday, October 17 4-5 Spirit week PSAT DAY -
CISAA Championships - At McAlpine - .One mile warm-up/cool down around course.
Thursday, October 18 4-6 Tempo run: 30-40 minutes at 1:30 to 2 minutes faster than LSD pace. steady state - avoid hills!!   Dynamic warm up drills and Day 2 lifting
Friday, October 19 0 captains choice - day off homecoming game
Saturday, October 20   No Practice - Run 3-6 miles on your own
Miles  16-24 miles for the week (250-383 miles for the year - 12 weeks)
Week #13 Sun, Oct 21   No Practice - Run 3-6 miles on your own
Monday, October 22 4 Speed. 1.5 mile tempo into 800m speed into 1.5 mile tempo. Cool down. Dynamic warm up drills and Day 1 lifting
Tuesday, October 23 4-7 LSD run 45 minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills
Wednesday, October 24 4-6 Tempo - 20-30 min run  Dynamic warm up drills and Day 2 lifting
Thursday, October 25 2 LSD 30 minutes - Aerobic - Girls at 10-15 min mile pace - Boys at 8-11 min mile pace.  Dynamic warm up drills  ICE CREAM day
Friday, October 26 4-5 NCISAA Championships - At McAlpine - leave At 8am - return by lunch time
One mile warm-up/cool down around course.
Miles  18-24 miles for the week (268-407 miles for the year - 13 weeks)