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FHS XC: Workout plan, July 3-9
by posted 07/02/2022

Hi team,

Please see below the workout plan for the week and some points to keep in mind. If you can't be at conditioning, try to get out and run on your own.

Parents, please make sure your kids see this. It's very important for them to start planning their runs each week and also for being mentally and physically prepared for our workout days. Please either 1) enter their email address in the FHS system; 2) send or print them a copy; or 3) visit the website where it's also posted.

Thanks,

Coach Swiston

 

Key points:

  1. Principal of the week = learning. Practices will normally have little down time, but early in the season there will be more explanation and instruction. Focus on doing the activities well, establishing good practice habits. It takes time to learn and become proficient.
  2. Getting used to the weekly rhythm of workouts and recovery.
  3. Begin building sound running form, range of motion, strength, and flexibility.
  4. Building aerobic base: at this point in the season, we’re mostly working on building aerobic capacity, which will provide a foundation to allow you to do the more intense interval work that predominates later in the season.
  5. The ultimate objective is to train 5-6 times per week during the season.
  6. No worries if you’re out of town. Getting some runs in will make it an easier adjustment when you can join us.
  7. Hydration: consume plenty of fluids throughout each day—not just conditioning days. Bring lots of water to conditioning.

 

Day

Beginner

Intermediate/Advanced

Sunday

Off

Off

Monday

15-20 minutes easy run, to be loose for Tuesday conditioning

Continuous run, 30-45 minutes

Tuesday

Conditioning at South Run

Mini hurdles

Continuous run, 30-35 minutes

Hawks relay

Mini hurdles

Continuous run, 50 minutes

 

Wednesday

Off or 15-20 minutes easy run

Off or 20-40 minutes easy run

Thursday

Conditioning at South Run

Plyometric drills

Continuous run, 35-40 minutes

Strength circuits

Plyometric drills

Continuous run, 35-40 minutes

Strength circuits

Friday

Off or 15-20 minutes easy run

Off or 20-25 minutes easy run

Saturday Conditioning at Burke Lake

Continuous run, 30 minutes

Hawks relay

Strength circuits

Continuous run, 45-60 minutes

Strength circuits

 

Hebrews 12:1-2: Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.


 
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