It's hard to believe but the month of May is when we start the new season of SLXC. If you are currently in a SLPS sport this spring, you are to devote to that team and finish out your season! If you are a current track runner, you must completely take off one week from running before starting the 2024 summer training guide. You will not fall behind in any way…be smart and stay healthy! With that, this site will be the most important form of communication for our runners and parents. Please bookmark it and visit it frequently as its updated throughout the summer and season. Information can be found in the above tabs, we will cover this information in detail during our spring sign-up meeting. Our girls spring meeting will be Tuesday, May 21st for interested high school runners and Wednesday, May 22nd for interested to-be 9th grade runners at the middle school. Please sign-up here before our meeting. If you have any questions please feel free to contact me at [email protected]. We truly are excited that you're coming out for the 2023 SLXC season! Coach Andres
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This is our new stretch we will perform before every run. It only takes a few minutes but will be very important for us as the season progresses. Please work on memorizing this DS warm-up! Tilt Walk From a standing position, take one step forward with the left foot and balance on the forward foot. Keeping a very slight bend in your left knee, tilt your torso forward at the waist until your trunk is parallel to the floor. At the same time, extend your right leg behind you for balance. Return to an upright position and then step forward with right foot and tilt once more. Continue on 30 seconds. Zombies Begin in a standing position with both arms extended straight in front of you like a cartoon zombie. Begin walking slowly forward by kicking each leg forward as high as possible, aiming to tough your right toe to your right pam and your left toe to your left palm. Keep your legs straight as possible and don’t let your trunk flex forward. Continue for 30 seconds. Trunk Rotation Raise your arms straight out to the sides. Twist your torso slowly as far as you can to right. Without pausing, reverse the direction and twist over to the left. Continue for 30 seconds. Heel Pulse Assume a modified push-up position, with your legs as close to your hands as you can get them without bending your knees, and your butt in the air. Lift your left foot off the ground, bend your left leg slightly, and rest the top of your left foot against the back of your lower right leg. Lift your right heel as high off the floor as you can. Without pausing, lower your heel back to the floor and “pulse” it off the floor, back into another heel raise. Pulse your right and left feet 20x each. Lunge Walk Take 10 giant steps forward with each foot, lunging as far forward as you can each time. Lateral Lunge From a standing position, take a large step to the left with your left foot and lower yourself into a deep squat. Return immediately to a standing position and to lunge to the right. Repeat 5 times each leg. Side to Side (Lateral) Leg Swing
Facing a wall or fence, lean toward it slightly from the waist, and brace both palms against it. Swing your fully extended left leg right to left in wide arcs between your body and the wall/fence. After completing 10 swings switch legs. Front and Back Leg Swing Against the side of a wall or fence, stand on your right foot and swing your left leg backward and forward in an exaggerated kicking motion. After completing 10 swings switch legs. Winter Training Week 15 (Modifiers in in red)
Monday: Easy Run (3-6 miles) / 15-20 minutes of jog/walk Tuesday: PROGRESSION Run (25-40 minutes) / 15-20 minutes of cardio Wednesday: Off. No running. Thursday: Easy Run (3-4 miles) / 15-20 minutes of cardio Friday: Off. No running. Saturday: Easy Run (4-6 miles) / 25-30 minutes of jog/walk Sunday: Off. No running. Types of Runs - Link Types of Cardio - Link or any you enjoy! Winter Flexibility Week 15 Monday: Off Tuesday: Off Wednesday: Flexibility Workout #1 Thursday: Off Friday: Flexibility Workout #2 Saturday: Off Sunday: Flexibility Workout #3 Winter Training Week 14 (Modifiers in in red)
Monday: 1 mile warm-up + Tempo Run (3-5 miles) + 1 mile cool / 30-35 minutes of jog/walk Tuesday: Recovery Run (3-4 miles) / 15-20 minutes of cardio Wednesday: 10 min. warm/3-4 x 800m (90 second recovery) + 4 x 200m hard (full recovery) / 10 min. cool / 3-4 x 600m (90 second recovery) + 6 x 100m hard (full recovery) Thursday: Easy Run (3-5 miles) + 4 x 20/20's /15-20 minutes of cardio + 4 x 20/20’s Friday: Easy Run (4-6 miles) / 15-20 minutes of cardio Saturday: LSD Run (6-10 miles) / 35-40 minutes TEMPO jog/walk Sunday: Off. No running. Types of Runs - Link Types of Cardio - Link or any you enjoy! Winter Flexibility Week 14 Monday: Off Tuesday: Off Wednesday: Flexibility Workout #1 Thursday: Off Friday: Flexibility Workout #2 Saturday: Off Sunday: Flexibility Workout #3 As we get closer to the spring season we would like to add a few more general strength exercises. Our new workout is called the "Dirty Dozen". This workout should be done 2-3x a week with a day break in between each session. I love this set of core exercises for its efficient targeting of core muscle groups, and because no gym equipment is required! Please begin this workout this week!
Dirty Dozen Workout Winter Training Week 13 (Modifiers in in red) Monday: Steady Run (5-7 miles) / 30-35 minutes of jog/walk Tuesday: Easy Run (3-5 miles) + 4 x 20/20's /15-20 minutes of cardio Wednesday: 10 min. warm/4-6 x 400m (full recovery) + 4 x 200m/ 10 min. cool / same workout Thursday: Recovery Run (3-4 miles) / 15-20 minutes of cardio Friday: Easy Run (4-6 miles) / 15-20 minutes of cardio Saturday: 4x4 Run (45 mins - 60 mins) / 35-40 minutes TEMPO jog/walk Sunday: Off. No running. Types of Runs - Link Types of Cardio - Link or any you enjoy! Winter Flexibility Week 13 Monday: Off Tuesday: Off Wednesday: Flexibility Workout #4 Thursday: Off Friday: Flexibility Workout #6 Saturday: Off Sunday: Flexibility Workout #5 Winter Training Week 12 (Modifiers in in red)
Monday: 4x4 Run (45 mins - 60 mins) / 35-40 minutes TEMPO jog/walk Tuesday: Recovery Run (2-3 miles) / 15-20 minutes of cardio Wednesday: 10 min. warm/2-3 x 1600m (full recovery) + 4 x 200m hard (full recovery) / 10 min. cool / 3-4 x 600m (90 second recovery) + 6 x 100m hard (full recovery) Thursday: Recovery Run (3-4 miles) + 4 x 20/20's / 15-20 minutes of cardio + 4 x 20/20’s Friday: Off Saturday: LSD Run (6-11 miles) / 35-40 minutes jog/walk Sunday: Off. No running. Types of Runs - Link Types of Cardio - Link or any you enjoy! Winter Flexibility Week 12 Monday: Off Tuesday: Off Wednesday: Flexibility Workout #1 Thursday: Off Friday: Flexibility Workout #2 Saturday: Off Sunday: Flexibility Workout #3 Winter Training Week 11 (Modifiers in in red)
Monday: 1 mile warm-up + Tempo Run (3-5 miles) + 1 mile cool / 30-35 minutes of jog/walk Tuesday: Recovery Run (3-4 miles) / 15-20 minutes of cardio Wednesday: Easy Run (3-5 miles) + 4 x 20/20's /15-20 minutes of cardio + 4 x 20/20’s Thursday: 10 min. warm/3-4 x 800m (90 second recovery) + 4 x 200m hard (full recovery) / 10 min. cool / 3-4 x 600m (90 second recovery) + 6 x 100m hard (full recovery) Friday: Easy Run (4-6 miles) / 15-20 minutes of cardio Saturday: LSD Run (6-10 miles) / 35-40 minutes TEMPO jog/walk Sunday: Off. No running. Types of Runs - Link Types of Cardio - Link or any you enjoy! Winter Flexibility Week 11 Monday: Off Tuesday: Off Wednesday: Flexibility Workout #4 Thursday: Off Friday: Flexibility Workout #6 Saturday: Off Sunday: Flexibility Workout #5 Lakers, this week we will introduce you to speedwork (or track workouts) that will help get your heart rate up and footspeed going. As the snow has made the track hard to use, you may do these workouts on the treadmill as long as you focus on the exact distances. If you have an SLFAC membership you may use the 150m track.
You break the track workouts into segments. Your warm-up (and cool down) the rep you are doing and recovery time. So think of it this way, get your warm-up in (keep track of your mileage) and do a dynamic stretch circuit.See below for this. Do one rep of the intended workout, for this week's schedule you will start with 400m. Run your 400m HARD and then you get a recovery time. This recovery time will shift throughout a period of training. Full recovery means your heartrate will be back to normal beats per minute then you start your next rep. This time will be a little different for all of us, especially during this time. Be smart about this. Do not overdue your rest time as your body may cool down too much. 20/20's - These are a quick and non-stop finishing drill. Typically we do these towards the end of a workout as they help flush out lactic acid in our legs. Start off by jogging for 20 seconds and then pick up the speed for 20 seconds. This shouldn't be a full sprint but a medium-hard effort run. Repeat this for how many reps intended. You should always continue to move during this drill so no walking. Remember you will start and stop with the jogging portion of the drill. Winter Training Week 10 (Modifiers in in red) Monday: Steady Run (5-7 miles) / 30-35 minutes of jog/walk Tuesday: Easy Run (3-5 miles) + 4 x 20/20's /15-20 minutes of cardio Wednesday: 10 min. warm/4-6 x 400m (full recovery) + 4 x 200m/ 10 min. cool / same workout Thursday: Recovery Run (3-4 miles) / 15-20 minutes of cardio Friday: Easy Run (4-6 miles) / 15-20 minutes of cardio Saturday: 4x4 Run (45 mins - 60 mins) / 35-40 minutes TEMPO jog/walk Sunday: Off. No running. Types of Runs - Link Types of Cardio - Link or any you enjoy! Winter Flexibility Week 10 Monday: Off Tuesday: Off Wednesday: Flexibility Workout #1 Thursday: Off Friday: Flexibility Workout #2 Saturday: Off Sunday: Flexibility Workout #3 Winter Training Week 9 (Modifiers in in red)
Monday: Easy Run (4-6 miles) / 25-30 minutes of jog/walk Tuesday: Easy Run (3-5 miles) /Off. No running. Wednesday: Easy Run (4-6 miles) / 15-20 minutes of cardio Thursday: 10 min. warm/10 or 20 mins. TEMPO/10 min. cool/20-25 minutes TEMPO jog/walk Friday: Easy Run (2-3 miles) / 15-20 minutes of cardio Saturday: Easy Long Run (6-9 miles) / 35-45 minutes of jog/walk Sunday: Off. No running. Types of Runs - Link Types of Cardio - Link or any you enjoy! Winter Flexibility Week 9 Monday: Off Tuesday: Off Wednesday: Flexibility Workout #4 Thursday: Off Friday: Flexibility Workout #6 Saturday: Off Sunday: Flexibility Workout #5 Winter Training Week 8 (Modifiers in in red)
Monday: Easy Run (4-6 miles) / 25-30 minutes of jog/walk Tuesday: 10 minute warm-up/15 or 25 minutes TEMPO/10 minute cool/Off. No running. Wednesday: Easy Run (3-4 miles) / 15-20 minutes of cardio Thursday: Progression Run (4-5 miles) / 20-25 minutes TEMPO jog/walk Friday: Easy Run (2-3 miles) / 15-20 minutes of cardio Saturday: Easy Long Run (5-8 miles) / 25-35 minutes of jog/walk Sunday: Off. No running. Types of Runs - Link Types of Cardio - Link or any you enjoy! Winter Flexibility Week 8 Monday: Off Tuesday: Off Wednesday: Flexibility Workout #1 Thursday: Off Friday: Flexibility Workout #2 Saturday: Off |
Coach ANDRESSpring Lake Girls XC
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