FRIDAY, July 31st 2020
Middle School – For those doing the cross country meet on Sunday, August 2nd do the meet workout file below. For those who are NOT doing the cross country meet on Sunday – 15 minute easy run – middle SIX minutes (1 min Hard/1min easy/1min H/1min E/1min H/1min E). The hard pace should be mile race pace.
Striders FRIDAY JULY 31st MS workout for those doing the AUG 2nd meet
High School – If you have not taken a rest day yet this week then today should be a rest day. If you have taken a rest day then run 4 miles at pace 1:30 slower than 3 mile race pace. At end of run do four 100m stride outs
FRIDAY, July 24th 2020
High School – 1 mile warm up. 1/2 mile at 3 mile race pace, 1/2 mile easy, 1/2 mile at 3 mile race pace, 1/2 mile easy, 1/2 mile at 3 mile race pace. finish with 1 mile easy pace
Middle School – 1/2 mile warmup run at easy pace. 4x100m sprints at 85-90% effort. 1/2 mile easy pace run. 1/2 mile at 2 mile race pace. finish with 1/2 mile at easy cool down pace.
THURSDAY, July 23rd 2020
High School – regular practice
Middle School – recovery day. no running
WEDNESDAY, July 22nd 2020
Middle School – regular practice
High School – Run 4 miles at pace 1:30 slower than 3 mile race pace. At end of run do four 100m stride outs
TUESDAY, July 21st 2020
Middle School – Focus on an easy day. Good day to go on a bike ride. Don’t forget your core. Do at least 15 minutes of core exercises. Remember to do some stretching, especially the IT band, calves and hip flexor. These are three areas that get abused by runners!
High School – regular practice
MONDAY, July 20th 2020
Middle School – Regular practice
High School – Today should be a medium run of about 4 miles. Start out at an easy pace then in the middle of the run pick up the pace by a minute per mile for about 5 minutes. Then drop to easy pace for last part of run.
SUNDAY, July 19th 2020
Sunday fun run – long run
SATURDAY, July 18th 2020
Regular practice
FRIDAY, July 17th 2020
Middle School – Try to do earlier in the day. Hydrate before the run and all day after. Saturday will be a warm practice. 18 minute easy run – middle SEVEN minutes (1 min Hard/1min easy/1min H/1min E/1min H/1min E/1min H). The hard pace should be mile race pace.
High School – If you have not taken a rest day this week then today should be your rest day. Otherwise a nice easy pace 3-4 mile run with three pickups of 1 minute each during the run.
THURSDAY, July 16th 2020
High School – regular practice
Middle School – Take it easy today. Run an easy 2 mile run with 4 pickups of 1 minute each to about mile race pace. A bike ride for 30 minutes is also a good alternative.
WEDNESDAY, July 15th 2020
Middle School – regular practice
High School – Day off
TUESDAY, July 14th 2020
Middle School – If you ran the scheduled runs Friday, Saturday, Sunday and Monday TAKE the DAY OFF! You deserve it. If you missed one of those days then do a 2.5 mile run. At the 1.5 to 2.0 mile mark of your run pick up the pace for a half mile to a pace faster than your race pace (JV=1 mile, varsity= 2mile). It should be an easy pace for all of the rest of the run. After you finish the run do 5x 100m strideouts.
High School – regular practice
MONDAY, July 13th 2020
Middle School – regular practice
High School – Keep the legs fresh today. Run three miles with some pickups. Take advantage of the cooler weather. Remember to do your core strength exercises.
SUNDAY, July 12th 2020
Sunday Fun Run – Long run today
SATURDAY, July 11th 2020
Regular practice.
FRIDAY, July 10th 2020
Middle School – Run 10 minutes easy. Then 10 stride outs of 100m each (walk out 100 long strides to measure distance). Then run 5 minutes at faster than first ten minute run.
High School – Run three miles. 1m easy/ 1m medium effort/ 1m easy
THURSDAY, July 9th 2020
Middle School – Take the DAY OFF! Have some fun and don’t think about running.
High School – Regular practice. Will be normal warmups. Then 2.5 easy pace run. Rest 3 minutes. End with 2 mile run at 1:20 slower pace than 3 mile race pace (With a hill or two if possible).
WEDNESDAY, July 8th 2020
High School – 5 mile run mostly at a pace of 2:00 slower than 3 mile race pace. After two miles into run alternate 2 minutes ON at 3 mile race pace and 3 minutes at 3:00 slower than 3 mile race pace (should be very easy pace). Do this alternating pattern for 15 minutes total then EASY pace to end of run.
Middle School – regular practice
TUESDAY, July 7th 2020
Middle School – Easy 15 minute run. Do it early as it will be hot. A good bike ride will do just fine. Stay hydrated!!
MONDAY, July 6th 2020
High School – Try to do this as early in the day as possible to avoid the heat!! Aerobic run of FOUR miles at 2:00 slower than your 3 mile race pace.
Middle School – regular practice
SUNDAY, July 5th 2020
Sunday Fun Run –
Middle School – Long run 3-4 miles. Run last mile at 1:00 slower than 2 mile race pace
High School – Long Run 5-6 miles. Easy pace for most of run. In last 1.5 miles: 1 mile drop pace down to 1:30 slower than 3 mile race pace. Last 1/2 mile should be at 1:00 slower than 3 mile race pace.
FRIDAY, July 2nd 2020
Rest day, unless you took a rest day on another day this week then do a short run of 15 minutes with some pickups.
THURSDAY, July 2nd 2020
Middle School – Semi easy recovery. Some leg turnover sections to keep legs ready for Saturday workout. 18 minute easy run – middle SEVEN minutes (1 min Hard/1min easy/1min H/1min E/1min H/1min E/1min H).
High School – Regular practice.
WEDNESDAY, July 1st 2020
High School – Try to do this as early in the day as possible to avoid the heat!! Aerobic run of FOUR miles at 2:00 slower than your 3 mile race pace. If your legs are recovered from yesterday and feeling good then finish the last half mile about 30 seconds faster per mile pace.
Middle School – regular practice
TUESDAY, June 30th 2020
Middle School – Easy recovery run 15 minutes at about 1:45 slower than your your 1.5 or 2 mile race pace.
High School – Regular practice.
MONDAY, June 29th 2020
High School – Aerobic run. 5 miles at 2:00 slower than your 3 mile race pace. If you are feeling good then finish the last half mile about 30 seconds faster per mile pace.
Middle School – regular practice
SUNDAY, June 28th 2020
Middle School – Long run 3-4 miles
High School – Long Run 4-6 miles
SATURDAY, June 27th 2020
High School and Middle School – Regular practice
FRIDAY, June 26th 2020
Middle School – Take it easy today. If you have any nagging pains or soreness take the day off of running. We will be having a harder workout on Saturday and a Sunday long fun run. If you are feeling good then go ahead and do a short 10-15 minute run. Don’t forget core strength exercises!
High School – Easy run 3-4 miles. Do about 8 stride outs at end of run. Try to do earlier in the day as it might rain about 6-7pm and it will be cooler! Don’t forget core strength exercises!
THURSDAY, June 25th 2020
Middle School – Semi easy recovery. Some leg turnover sections to loosen legs up from yesterday. 15 minute easy run – middle FIVE minutes (1 min Hard/1min easy/1min H/1min E/1min H).
High School – practice workout: 1/2 mile wup run, dynamic stretching, 50mx6 sprints, 1 mile tempo (at target, see link file below), 400m easy run, 8x200m hill repeats with 200m jog recovery, easy 400m jog, 1 mile tempo run at target or better, cool down 1/2 mile
WEDNESDAY, June 24th 2020
High School – Take this as a recovery day. If your legs feel good then do a 3 mile easy pace run. We will be doing workouts on Thursday and Friday.
TUESDAY, June 23rd 2020
Middle School – With a long run on Sunday and an endurance workout at Mondays practice, today is a easy recovery day. Do an easy paced 10-15 minute run. Then later in day do some core strength workouts. I have posted a file with some exercises. Try to do about 30 minutes. You should be doing core strength exercises a minimum of 2-3 times a week.
High School – Regular practice workout – 1/2 mile warmup run, 10 min of dynamic stretches, 8x50m sprints. Main workout: 1 mile run at easy pace, On flat course -2 mile tempo at pace 30 seconds slower than 3 mile race pace, then right into 1 mile easy pace. (See tempo pace file below)
MONDAY, June 22nd 2020
High School – Four mile easy/medium pace run (1:15 slower than your three mile race pace) (find a route with a hill or two if you can). Go hard up the hill and easy down. If the hill is short go back over it twice. Try to do about four of these during the run. If your route does not have a hill then go hard for 1 minute for about FOUR times during the run.
Sunday, June 21st 2020
Sunday Fun Run – 8:30am. We meet at Harms woods north parking lot (intersection of Harms road and old orchard road.) The course is an out and back course so feel free to go as little as two miles or six + miles. If you will be doing the longer run make sure to get there a few minutes early. We start the longer runners first.
Remember to have your mask, if needed and practice social distancing.
Saturday, June 2oth 2020
High School – This should be a recovery day. If you haven’t had one recovery day this week then take this as your recovery day with no running. Otherwise, do a short run of 2-3 miles at easy pace.
Friday, June 19th 2020
High School – practice workout is descending 800m’s. (2:30 min rest in between each one) (See attached file in link below). Keep to target pace (not faster) for first two reps otherwise this will be a very tough workout!
Try to do these on a grass or soft surface. I have a map below of the 800m course at bunker hill.
Striders FRIDAY june 19th HS workout
MAP of 800m course at bunker hill
Middle School – Take the day off!! You have a practice Saturday and a long run on Sunday.
Thursday, June 18th 2020
Middle School – Easy pace 10-15 run. During the run, (three times) run backwards slowly for about 20 seconds each time.
High School – practice is segments: 2 min-3 min-2 min-3 min (do this set Twice with 3 minutes standing rest in between each set) at 3 mile race pace for each segment. jog 2 minutes in between each segment. (eg. run 2 min then jog 2 minutes, run 3 minutes, jog 2 minutes, etc.)
Wednesday, June 17th 2020
High School – Aerobic run. 5 miles at 2:00 slower than your 3 mile race pace. If you are feeling good then finish the last half mile about 30 seconds faster per mile pace.
Tuesday, June 16th 2020
Middle School – Use this day for an easy pace 15 minute run. Concentrate on Cadence. At the 4, 7 and 10 minute mark for a period of one minute track how many steps you take in that one minute time period. So you don’t have to count EVERY step, pick a foot and count how many times that foot hits the ground for during the minute. If that one foot hit the ground 80 times during the minute multiply by TWO to get your cadence. Try to increase that number each time during the three times you do this. Your homework is to record this. We will do this again during the season and see if you improve.
Monday, June 15th 2020
High School – Short tempo run. Easy pace warmup run of 1 mile. Then right into a TWO mile tempo run at a “comfortably hard” pace ( about 1:15 slower than your best cross country mile pace). Then right into a half mile easy pace.
Sunday, June 14th 2020
High School – Today is long run day and time to get our legs running longer distances. Run six miles (preferably on grass or gravel or other soft surface). The first five should be easy pace (a pace you can carry on a conversation). The last mile should be faster (around 1:30 slower than your fastest track mile)
Middle School – If you were not at the fun run today, then make sure to get in a nice and EASY pace run of 2 miles. In the last half mile pick up the pace to a little harder pace. Finish this last half mile faster than you were running the first part.
Wednesday, June 10th 2020
Short tempo run. We will be doing these throughout the summer to help build endurance.
Try to do on grass or soft trail.
Easy pace warmup run of 1 mile. Then right into a 1.5 mile tempo run at a “comfortably hard” pace ( about 1:15 slower than your best cross country mile pace). Then right into a half mile easy pace.
