Striders 2021 WINTER Non practice day Workouts

THURSDAY, March 4th 2021

Below file is the suggested workout for those participating in the Meet of Champions meet this Friday March 5th and Saturday March 6th.  Targets are included in the worksheet as well.

Sauganash Striders Thursday mar 4th workout

TUESDAY, March 2nd 2021

High School – 3.5 mile easy run.  If you are doing the 800 or 1600 at meet then during the middle mile alternate fast/easy pace for one minute intervals.  If racing less than 800m than keep the alternating time interval to 20 sec fast/40 seconds easy.

Middle School – 2.5 mile easy run.  During the middle mile alternate fast/easy pace for 30 second intervals. 

MONDAY, March 1st 2021

For those who are doing the IL meet of champions on March 5th/6th:

THIS IS A REST/recovery DAY.  No running.  Biking or swimming is fine along with some core and stretching.  No leg strength workout today. This week focus on having some healthier foods and keep well hydrated.  Have a smoothie and be creative with putting in some vegetables (spinach, carrots, etc).  Put enough other fruit and juice or yogurt in there and you will not even taste it.

All other Striders:  we will have a new session starting a week or so.  try to run 2 to 3 times a week to maintain your fitness.  Grab a workout from this page.

FRIDAY, February 26th 2021

High School & Middle School – Do the leg and core strength workout in link below.

Leg and core strength workout

THURSDAY, February 25th 2021

High School – 4 mile run.  First two miles at easy pace, second two miles at 30-60 seconds faster per mile.

Middle School- 3 mile run.  First mile easy pace, second mile 30 seconds per mile faster, third mile 45-60 seconds faster per mile than first mile.

WEDNESDAY, February 24th 2021

Striders practice

TUESDAY, February 23rd 2021

Take advantage of warmer weather and run outside!!

High School – 4 mile run.  mile 1: easy pace. Mile 2: 800m at 3 mile race race pace, 800m easy pace, Mile 3: 400m at 3 mile race pace, 400m easy, 400m at 3 mile race pace, 400m easy easy pace, Mile 4: easy pace

Middle School – 3 mile run.  mile 1: easy pace. Mile 2: 400m at 2 mile race pace, 400m easy, 400m at 2 mile race pace, 400m easy easy pace, Mile 3: easy pace

Friday, February 12th 2021

An easy run today of 20 minutes only if you have had a rest day this week.  

Wednesday, February 10th 2021

Striders practice

TUESDAY, February 9th 2021

Cross training day.  Maybe skiing, swimming, indoor bicycling.  Make sure to do your leg strength and core routine.

ZOOM feb 7th leg strength workout

MONDAY, February 8th 2021

Try your best to get outside and do a run.  It will be a little warmer at 16 degrees!!  If not then use treadmill.  Remember that the Golfview Rec Center indoor track (7800 N Caldwell Ave, Niles, IL ) is open to public and free to use but you have to call ((847) 967-1529) and make a reservation.

High School – 30 minute run. Most of run will be at easy pace.  If you have signed up for the Misfits meet on Feb 19th/20th then make sure to get in some short pickups during your run at race pace.  Try to get in about four pickups of about 45-60 seconds.

Middle School –  25 minute run.  Your pace should also be easy pace mostly.  If doing the Misfits meet work on doing short pickups (four of them) of about 30-45 seconds at the pace of your event.  If not doing the event then extend your pickups to about 1:15-1:30 each. 

FRIDAY, January 29th 2021

High School – 30 minute run. Middle ten minutes run at a faster pace.  5 strideouts of 100m each right after run.   Strideout 100m, rest 10 seconds then do next strideout.

Middle School –  25 minute run.  Middle 5 minutes of run should be at a faster pace.  

WEDNESDAY, January 27th 2021

Striders practice

MONDAY, January 25th 2021

FULL rest day for those who did long run yesterday on Sunday Jan 24th

 

For those who did NOT do long run on Sunday:

Try to get in a longer run soon after school before the snow!  High school- 5 to 7 miles, Middle School – 3 to 4 miles

SUNDAY, January 24th 2021

Sunday Fun Run – Long Run

SATURDAY, January 23rd 2021

Striders practice – Lakefront trail

FRIDAY, January 22nd 2021

Rest day.  It will be a full weekend with a Striders practice on Saturday and a long run on Sunday.

THURSDAY, January 21st 2021

Striders practice

WEDNESDAY, January 20th 2021

ALL: Warm up at home before run with:

10 leg swings across front of body, each leg

10 leg swings forward and backward, each leg

10 minutes of dynamic stretches

Today should be an easy pace run.  Make sure to do an outdoor run and take it easy as there is a bit of snow on the ground.  

High School – Three mile easy pace (1:45-2:00 slower than 3 mile race pace).  Middle mile (second mile only) , drop pace by 30-45 seconds per mile.

Middle School – EASY pace run of 15 minutes.  After run do 6 stride outs of roughly 50 meters each

Separate at least an hour or two from run and continue with core strength exercises in file below: (do about 15-20 minutes of these exercises).  These are important to keep up with during the offseason!!  Increase duration or reps if any particular exercise becomes too easy.

Core strength and stretches

FRIDAY, January 15th 2021

REST DAY.  Want you to be fresh for the Saturday/ Sunday practices.

Make sure to do core strength exercises today.  Extend the number of repetitions and/or time so that you push yourself.

Core strength and stretches

THURSDAY, January 14th 2021

If you can, get the workout in earlier in the day before the rain, maybe lunch time.  If you cannot get it in before the rain starts, do not worry, use it as a rest day.

High School – 30 minute run.  First 7 minutes-easy pace.  Then 18 minutes of alternating pace: 2 minutes (at 3 mile pace + 1 minute), 1 minute easy pace.   Then easy pace running for last 5 minutes.  5 strideouts of 100m each right after run.  Strideout 100m, rest 10 seconds then do next strideout.

Middle School –  25 minute run.  First 5 minutes-easy pace.  Then 15 minutes of alternating pace: 2 minutes (at 2 mile pace + 1 minute), 1 minute very easy pace.   Then easy pace running for last 5 minutes

WEDNESDAY, January 13th 2021

Striders practice

TUESDAY, January 12th 2021

High School – FOUR mile easy pace (1:30-1:45 slower than 3 mile race pace).  From mile 1.5 to 2.5 miles pick up pace to a tempo pace (45 seconds slower than 3 mile race pace) every OTHER minute.

Middle School – 2 to 2.5 mile run easy pace.  From mile 1 to 2 pick up the pace to a faster pace every other minute.

Do some core exercises and some stretching AFTER your run.

Core strength and stretches

MONDAY, January 11th 2021

Day off.

SUNDAY, January 10th 2021

Striders Sunday Fun Run – We meet at Harms Woods North 10:00am

If you cannot be at the run, make sure to get in a long easy pace run today on your own.

SATURDAY, January 9th 2021

Striders practice

FRIDAY, January 8th 2021

Day off.  Make sure to do some core strength exercises and stretching, especially those areas of the legs that are sore.

Core strength and stretches

THURSDAY, January 7th 2021

Striders practice

WEDNESDAY, January 6th 2021

ALL: Warm up at home before run with:

10 leg swings across front of body, each leg

10 leg swings forward and backward, each leg

10 minutes of dynamic stretches

High School – Three mile easy pace (1:30-1:45 slower than 3 mile race pace).  Middle mile (second mile only) , drop pace by 30-45 seconds per mile.

Middle School – EASY pace run of 15 minutes.  After run do 6 stride outs of roughly 50 meters each

Separate at least an hour or two from run and continue with core strength exercises in file below: (do about 15-20 minutes of these exercises).  These are important to keep up with during the offseason!!  Increase duration or reps if any particular exercise becomes too easy.

Core strength and stretches

 

TUESDAY, January 5th 2021

Striders practice

 

MONDAY, January 4th 2021

High School – Three to Four mile easy pace (1:30-1:45 slower than 3 mile race pace).  Finish last four minutes of run at a 30-60 second faster pace per mile.

Middle School – EASY pace run of 15-20 minutes.  Concentrate on good form, (land on middle to front of foot, keep arms at 90 degrees, swinging back and forth and not across your body)

Continue with core strength exercises in file below: (do about 15-20 minutes of these exercises)

Core strength and stretches

 

SUNDAY, December 6th 2020

Long easy pace run – 4 to 6 miles (1:30-2:00 slower than 3 mile race pace (for high school), (and 2 mile race pace for middle school)

FRIDAY, December 4th 2020

High School – Four mile easy pace.  Include four to five 45 second pickup of paces of mile race pace during the run.

Middle School – 15 minute easy pace run.  Spread out during the run do FOUR pickups of ONE minute each. 

WEDNESDAY, December 2nd 2020

High School – Five mile easy pace (1:30-1:45 slower than 3 mile race pace). starting at mile 3= (1 min Hard/1min easy/1min H/1min E/1min H/1min E).  The hard pace should be mile race pace.   When done then go back to easy pace for rest of run

Varsity (or 2 mile race runners)

20 minute run  – First 7 minutes at a very easy pace  – middle SIX minutes (1 min Hard/1min easy/1min H/1min E/1min H/1min E). The hard pace should be mile race pace. – Last 7 minutes at a very easy pace.

Junior Varsity – 6th grade & Under (or 1 mile race runners)

10 minute run  – Run very easy pace for 3 minutes.  Then run hard for 1 minute, easy for 1 minute, hard for 1 minute, then last 4 minutes at a very easy pace.

 

MONDAY, November 23rd 2020

REST DAY for ALL Striders.  No running.  Plenty of stretching, foam rolling and some core strength exercises.

Here are some core strength exercises in file below:

Core strength and stretches

SUNDAY, November 22nd 2020

High School (who did NOT race Saturday): 4.5-6 mile easy pace run.  Last SEVEN minutes should be faster around three mile race pace.

High School (who DID race Saturday): 4-5 mile easy pace run. 

Varsity (who did NOT race Saturday): 3-4 mile easy pace run.  Last FIVE minutes should be faster around two mile race pace.

Varsity (who DID race Saturday): 3-4 mile easy pace run. 

Junior Varsity (who did NOT race Saturday): 1-2 mile easy pace run.  Last FOUR minutes should be faster around mile race pace.

Junior Varsity (who DID race Saturday): 10 minute easy pace run. 

WEDNESDAY, November 18th 2020

High School – Five mile easy pace (1:30-1:45 slower than 3 mile race pace).  Finish last 5 minutes at 3 mile race pace.

Middle School Varsity – 2.5 mile run easy pace run.  At mile 1, 1.5 and 2 pick up pace to race pace for 60 seconds

Middle School JV – 15 minute run at easy pace.  At  4, 8, 12 minute mark pick up pace to race pace for 60 seconds

THURSDAY, November 11th 2020

High School – Four mile easy pace.  Include four to five 45 second pickup of paces of mile race pace during the run.

Middle School – 15 minute easy pace run.  Spread out during the run do FOUR pickups of ONE minute each. 

WEDNESDAY, November 4th 2020

High School – Five mile easy pace (1:30-1:45 slower than 3 mile race pace).  Finish last 5 minutes at 3 mile race pace.

Middle School – 2.5 mile run easy pace run.  Spread out during the run do FOUR pickups of ONE minute each.  The first two should be at 2 mile race pace.  The second two should be at one mile race pace.

Sunday, October 25th 2020

Sunday Fun Run – 9am.  Meet at Harms woods North parking  for an easy pace longer run.  Parents and sibling welcome!  Run at you own pace and distance.  It is an out and back trail on cinder gravel.  Go anywhere between one to six miles.

If you cannot be at this fun run, then make sure to get in a longer run on your own.  JV should be about 1-2 miles.  Varsity should be at 3-6 miles.

Saturday, October 24th 2020

Day off

Friday, October 23rd 2020

Those who are NOT doing the meet Saturday:

Easy run of 10-15 minutes

Thursday, October 22nd 2020

Striders practice

WEDNESDAY, October 21st 2020

Varsity: 2 1/2 mile run easy pace run.  Spread out during the run do FOUR pickups of ONE minute each.  The first two should be at 2 mile race pace.  The second two should be at one mile race pace.

Junior Varsity: Run for ten minutes at easy pace.  Spread out during the run do THREE pickup of speeds for 45 seconds each.  Run each of these pickups at your fast mile race pace.

TUESDAY, October 20th 2020

Striders practice

MONDAY, October 19th 2020

Varsity: 10-15 easy pace run. 

Junior Varsity: 5 minute easy pace run. 

SUNDAY, October 18th 2020

Those who are NOT doing the meet today:

Varsity: 3-4 mile easy pace run.  Last FIVE minutes should be faster around two mile race pace.

Junior Varsity: 1-2 mile easy pace run.  Last FOUR minutes should be faster around mile race pace.

SATURDAY, October 17th 2020

1 mile warmup easy pace, then for a total of 16 minutes=(alternating between running TWO minutes at a pace that is one minute slower than race pace, TWO minute at an easy pace),  then 1/2 mile cool down.

FRIDAY, October 16th 2020

Easy two to three miler.  Also do some core strength and plenty of stretching and foam rolling

 

MONDAY September 28th 2020

If you did the XC meet on Sunday or did a long run then make sure to take the DAY OFF today!!

If you did not do the XC meet on Sunday or you did not do your long run on Sunday then the workout for today should be a 3-4 mile easy pace run for 7th & 8th graders.  For JV runners do a workout run of 14-16 minutes at an easy pace.

SUNDAY September 27th 2020

Sunday Fun Run – meet at 3pm at  Harms Woods North parking lot for an easy pace longer run.  Parents and sibling welcome!  Run at you own pace and distance.  It is an out and back trail on cinder gravel.  Go anywhere between one to six miles.

If you cannot be at this fun run, then make sure to get in a longer run on your own.  JV should be about 1-2 miles.  Varsity should be at 3-6 miles.

SATURDAY, September 26th 2020

Varsity (or 2 mile race runners)

10 minute run  – At an easy pace. Spread during the run do TWO pickups of speed of 45 seconds in length.

Junior Varsity – 6th grade & Under (or 1 mile race runners)

Day off.  Take it easy.  Go on a 20 minute bike or non running activity.

FRIDAY, September 25th 2020

Varsity (or 2 mile race runners)

15 minute run  – First 5 minutes at a very easy pace  – middle SIX minutes (1 min Hard/1min easy/1min H/1min E/1min H/1min E). The hard pace should be mile race pace. – Last 4 minutes at a very easy pace.

Junior Varsity – 6th grade & Under (or 1 mile race runners)

10 minute run  – Run very easy pace for 3 minutes.  Then run hard for 1 minute, easy for 1 minute, hard for 1 minute, then last 4 minutes at a very easy pace.

WEDNESDAY, September 23rd 2020

Varsity (or 2 mile race runners)

Run an easy 2 mile run with 4 pickups of 1 minute each to about mile race pace. 

Junior Varsity (or 1 mile race runners)

Run an easy 10 minute run with 2 pickups of 40 seconds each to about mile race pace.  A pickup means change your pace during the run to a faster pace.  When the pickup time is over resume your run at the pace you were going before you picked up the pace.