Week of: July 10th – 16th

MONDAY–> Meet @the Shed @7:00am Run + weights A dAY

**I will be on  Vacation from Tuesday-Saturday**

**Use Mapmyrun to find a route**

**Text Coach BY Friday on how your runs are going!!* & Make sure your logging them down!!**

-Use the group ap and get your teammates to meet up, and get your runs in! This week, is a challenge to each of you to reach out and BE A TEAM. We are looking for leaders on all levels, each day we will need someone to step up and come up with a place and time. Great Runners, don’t look for excuses of why they cant run, they look for ways to get better. YOU ARE BECOMING GREAT!

MAKE SURE YOU RUN EITHER BEFORE 8AM, OR AFTER 8PM!!!

TUESDAY–>

HS GUYS-> 4-5 MILES ON HILLS (EX: hills and trails, Meadowview, WO) + 15 min of core

HS Girls/JH-> 3-4 miles ON HILLS (EX: hills and trails, Meadowview, WO) + 15 min core

Wednesday–> (can be run anywhere for easy mileage)

HS Boys- Either OFF or 3 miles + Pool work for 30 min + weights (if you go in the morning to SH, shed should be open.) DO B DAY!!

HS Girls/ JH -> Either OFF or 3 miles + Pool work for 30 min

THURSDAY-    (Can be run @Borman, SH, WO, OR go to the TACO RUN AT MI CASITA @6:30)

HS Boys- 6-7 miles Med Effort  + 6 strides + BIG 12   (EX: Kalen @6:45 pace) (Haden @7:00 pace) (Others as you can keep under 7:30 pace)

HS girls/JH- 3-5 miles + 4 strides on grass (down =1, back = 2)

FRIDAY- (Can be run @Borman, SH, WO..)

HS Boys- 4-5 miles Relaxed + 4 strides + stretch!!

HS Girls/JH- 3-4 miles Relaxed + 4 strides + stretch!!

SATURDAY- (Long Run will be at Borman Trail @7am)

HS Guys- 6-9 miles + stretch

Kalen/Haden you have 9 miles, Do 2.5 out and back to =5, and then turn around and run to the 2 mile marker and back….CHART YOUR TIME!!

DREW/CALEB/MASON/PEYTON/Austin= do 7 miles @7:30-7:15 pace

Colton/Walker/Barnhills = do 6 miles

David/Brian = do 5 miles running non stop.

(all others do as you can)

HS Girls/JH- 3-6 miles +stretch

Annabeth/Marissa = 6 miles

Maz/Sam/Riley J/ Sam L./Jace / Jake/Cason = 5 miles

Erin/Halee/Blythe= 3 miles

(all others do as you can)

 

 

 

 

 

 

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About JAlford

Spring Hill Cross Country & Track
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