DISTANCE RUNNERS’ WORKOUT SCHEDULE
Week 7
|
JV Goals: Increase Mileage 5 miles.
(Max 50, 40 for Fr), Begin phase 3 - Improve economy and speed, emphasis on R
work, continue some I work |
Contrary to
popular belief, this cold, dark cloud isn’t just hanging over Max Roeske’s head; it’s also affecting our competitors
throughout the entire state. ~ Coach Cleary |
Var Goals: Stabilize mileage near 50/week or continue 5 mi/wk increase for 16/32
guys. Continue Phase 3 - Improve economy and speed,
emphasis on R work, continue some I work.
Improve racing skills |
|||
|
DAY |
MEETING AGENDA |
LIFT |
|
WORKOUT INTENSITY |
WORKOUT GROUP |
|
Mon 4/18 |
9:30
at MUHS 2:15
at MUHS |
|
WU
to Quad, drills/strides, 300’s at R, CD Fr/So meet at Brook East |
R Race |
Non
Racers See
below |
|
Tues 4/19 |
9:30
at MUHS |
Week
7 Heavy |
Warm-up
to Jacobus, Stretch, Distance Run, Stretch |
E |
All |
|
Wed
4/20 |
9:30
at MUHS |
|
WU
to Quad, drills/strides, 1200’s at T, strides, CD WU
to Quad, drills/strides, 300’s at R or hills, CD Race
at Milwaukee Lutheran |
Ti+R Race |
Mon
workout guys Mon
racers Roeske |
|
Th 4/21 |
11:30
at MUHS |
Week
7 Light |
Warm-up
to Jacobus, Stretch, Long Run, Stretch IHOP
after practice with team. |
E |
All |
|
Fri
4/22 |
9:30
at MUHS Optional
– Good Friday |
|
Warm-up
to Quad, Stretch, Distance Run, stretch WU
to Quad, drills/strides, 3 or 4 x 1000 @ I, CD, stretch or distance run. |
E |
Sat
racers Non-sat
racers |
|
Sat 4/23 |
8:00
am at MUHS Time
TBA - optional |
|
Viking
Invitational Opposite
of Friday’s workout. |
Race I |
See
below Non-racers |
|
Sun
4/24 |
Easter
|
|
Off – and that means rest.
|
Rest |
|
|
Mon
4/25 |
9:30
am at MUHS |
Wk 8 Light |
Distance Run
WU to Jacobus,
stretch, drills, strides – 5-7 miles |
E E |
Var JV/Fr |
|
Tue 4/26 |
Racers
leave at 2:30 3:05
in A1 |
|
JV Jamboree
Hills or 300’s -opposite of Mon 4/18 |
Race R |
JV/Fr Var |
Workout Type
Key: E =
Conversational distance pace T = Threshold Pace (24 sec/mi >5k
pace) Ti = Threshold Pace Interval Distance
Ti + R = Threshold Pace Intervals
followed by Repeats I = Interval Pace (approx 3.2 pace) R
= Repeats (current 16 or 8 race pace)
DISTANCE
RUNNERS’ MEET SCHEDULE
Week of April 18-24,
2011
Week 7
|
DAY |
MEET LOCATION |
4 x 800 |
1600(3) |
800(3) |
3200(3) |
|
Mon 4/18 |
Brookfield
East Fr/So Invite |
Tesfamichael, Noonan,
B Teich, Jimenez |
McCarthy,
Idarraga, Zastrow |
Lopez,
Welch, Mulhaney |
Sprenger, Frederick, J Teich |
|
DAY |
MEET LOCATION |
4 x 800 (10:15) |
1600(2+WC) Noonish |
800(2) (1:30ish) |
3200(2+wc) (3:00ish) |
|
Sat 4/23 |
Viking
Invitational Varsity
10:00 am Cleary |
|
Demet, Bice, Reardon |
Russell
+ 4 x 4? |
McAsey, Hushek B |
|
DAY |
MEET LOCATION |
1600 |
400 |
800 |
3200 |
4 x 400 |
|
Tue 4/26 |
Homestead
JV Jamboree 4:15
- leave MUHS 2:30 |
R
Matzuk, Jimenez, Lopez, Noonan, B Teich, J Teich, Zastrow, Bevington, Welch, Boffeli, Daley, J Hushek,
Walker, Johnson, K Reardon, Harkins, Felser |
B
Teich, J Teich, Zastrow |
Sprenger, Frederick, Nigh, Rettko,
Giese, Nunez, Boffeli, Heinen,
Harkins |
J
Burbach, Bridge, Tesfamichael,
Gross, Mulhaney, M Burbach,
McCormack, Skalmoski |
1.
R Matzuk, Sprenger,
Frederick, Nigh 2.
Jimenez, Lopez, Noonan, Rettko 3.
Bevington, Daley, Nunez, Giese |