Workouts for Jan 31-Feb 6

Monday: Easy 35 min run
Tues: Warm up 10-15 min
Agilities with the rest of the team
Weight lift ( I will post your weight lifting workouts, at the school, and on the blog)
Wed: Easy 40 min run
Thurs: Same as Tues
Fri: Cross train (bike, eliptical, swim, cross country ski, etc)
Sat: 50 min run

If racing this week.
Monday: 50 min run
Fri: Pre Race -15 min wrm up, stretch, 3 min push, 4x100 meter strides. 10 min cool down, stretch good.
sat:Race

Workouts for Jan 23-28

Monday: Easy 35 min run
Tues: Warm up 10-15 min
Agilities with the rest of the team
Weight lift ( I will post your weight lifting workouts, at the school, and on the blog)
Wed: Easy 40 min run
Thurs: Same as Tues
Fri: Cross train (bike, eliptical, swim, cross country ski, etc)
Sat: 50 min run

If racing this week.
Monday: 50 min run
Fri: Pre Race -15 min wrm up, stretch, 3 min push, 4x100 meter strides. 10 min cool down, stretch good.
sat:Race

Jan 17-22

Monday: Easy 30 min run
Tues: Warm up 10-15 min
Agilities with the rest of the team
Weight lift ( I will post your weight lifting workouts, at the school, and on the blog)
Wed: Easy 35 min run
Thurs: Same as Tues
Fri: Cross train (bike, eliptical, swim, cross country ski, etc)
Sat: 45 min run

If racing this weekend
Fri: Pre race workout 15 min warm up, stretch,3 min push, 4x100 meter strides. 5 min cool down
Sat: Race

Weight lifting workouts

Tuesday and Thursday are weight lifting days.
Do the drills and whatever coach wright is having his athletes do, then weight lift.
Distance running lifting should be more reps less weight.

Tuesday (Upper Body)

Bent over Row (3 sets of 15 reps)
Tricep extensions (3x15)
Bicep Curls (3x15)
Shrugs (3x15)
Lat pulls (3x15)
Upright Row (3x15)
Dips (2x15)
pull ups (you may need assistance) try to to 15

Core
Push ups (1 Set of 10-6 sets of 10)
Abs -

Thursday (Lower Body)
Leg Extensions (3 sets of 15 reps)
Leg Curls (3x15)
Squats with weights in hands (3x15)
heel raises (15 on each leg, 15 together )
Leg Press (3x15)
Hip hikers (the dancy thingy (15 on each leg)
shin splint walks and skips


Core
Push ups
Abs

Indoor Workouts

The Indoor Track Team is meeting on Tues and Thurs at 3:00
As distance runners we need to be doing something everyday. I will post workouts on the blog each week. If you guys want to set up little groups, or big groups to run with that would be great. I will meet with everyone tomorrow at 3:00. (In the commons) To get us more organized and started.
I look forward to seeing everyone again!

Workouts for Jan 10-15

Monday: Easy 30 min run
Tues: Warm up 10-15 min
Agilities with the rest of the team
Weight lift ( I will post your weight lifting workouts, at the school, and on the blog)
Wed: Easy 30 min run
Thurs: Same as Tues
Fri: 40 min run
Sat: Cross train (bike, eliptical, swim, cross country ski, etc)