Syracuse Cross Country Workouts - July 13th through August 23rd, 2010
NOTES:
# August 2nd - 6th is the High Altitude Camp. The final waiver, remainder of the camp fee, and Physical “A” or “B” Form are due by July 27th.
# While there are still three workouts listed for each day, most of you who have been running regularly should be doing the middle workouts. In most cases, the top workout should only be for those with a full year of fairly consistent training experience.
# Layton Ellison Park has been added as a workout site. It is located directly south of Swan Lakes Golf Course. The address is 2200 W, 700 N. Note that the address is in LAYTON. Steed Park has also been added. It is located at 1000 west 300 north in Clearfield.
# Beginning August 10th, the Tuesday / Thursday workouts will be at 7:00 pm instead of in the morning. This is to help prepare you for the heat that we will be running in when school starts.
PHASE II Early Quality Training
July 12 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 13 8 x “hill cycles” with 400 recovery jog
8 x “hill cycles” with 400 recovery jog
8 x “hill cycles” with 400 recovery jog
Meet at Syracuse High @ 7:00 am
Deseret News Junior 10k Entry and $20 Due Today
High Altitude deposit and permission slip Due Today.
July 14 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 15 4 mile TemR @ “T” Pace + 30
+ 6 x 500's @ 5k Goal Pace
4 mile TemR @ “T” Pace + 30
+ 5 x 500's @ 5k Goal Pace
3 mile TemR @ “T” Pace + 30
+ 3 x 500's @ 5k Goal Pace
Meet at Layton Ellison Park @ 7:00 am
July 16 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 17 Clinton City Sherman Wayment 5k OR
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 18 Day Off - Send in Mileage
July 19 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 20 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 21 5 x 1 mile repeats @ “T” Pace with 1 min rec
4 x 1 mile repeats @ “T” Pace with 1 min rec
3 x 1 mile repeats @ “T” Pace with 1 min rec
Meet at Layton Ellison Park @ 7:00 am
July 22 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 23 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 24 Deseret News Junior 10K Race or
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 25 Day Off - Send in Mileage
July 26 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 27 10 x 400's @ “R” Pace on Hills*
10 x 400's @ “R” Pace on Hills*
10 x 400's @ “R” Pace on Hills*
*Use hills with a gradual slope. NOT TOO STEEP! Walk a quick recovery.
Meet at Syracuse High @ 7:00 am
July 28 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 29 3 mile TemR @ “T” Pace
+ 8 x 500's @ 5k Goal Pace
3 mile TemR @ “T” Pace
+ 6 x 500's @ 5k Goal Pace
3 mile TemR @ “T” Pace
+ 4 x 500's @ 5k Goal Pace
Meet at Jensen Park @ 7:00 am
July 30 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 31 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 1 Day Off - Send in Mileage
Aug 2-6 - Uintah High Altitude Camp. The following workouts are for those not attending the camp.
Aug 2 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Aug 3 5 x 1 mile repeats @ “T” Pace with 1 min rec
4 x 1 mile repeats @ “T” Pace with 1 min rec
3 x 1 mile repeats @ “T” Pace with 1 min rec
Aug 4 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 5 5 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
4 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
3 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
*Syracuse High Bleachers if hills not available
Aug 6 4 mile TR
4 mile TR
3 mile TR
Aug 7 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 8 Day Off - send in mileage
PHASE III Transition Quality Training
Aug 9 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 10 6 x 1000's @ “I” Pace with 3 min jog recovery
5 x 1000's @ “I” Pace with 3 min jog recovery
4 x 1000's @ “I” Pace with 3 min jog recovery
Meet at Steed Park @ 7:00 PM- Evening
Aug 11 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 12 3 x 1 ½ mile repeats @ “T” Pace with 1 min rec
3 x 1 ½ mile repeats @ “T” Pace with 1 min rec
3 x 1 1/4 mile repeats @ “T” Pace with 1 min rec
Meet at Jensen Park @ 7:00 pm- Evening
Aug 13 Easy Jog, Warmup
2-3 mile TR + Strides
Aug 14 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 15 Day Off - Send in Mileage
Aug 16 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 17 12-16 x 400's @ RP
8-12 x 400's @ RP
3-4 mile TR
Meet at Steed Park @ 7:00 pm Evening
Aug 18 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 19 8 x 600's @ I pace with 200 walk rec
6 x 600's @ I pace with 200 walk rec
3-4 mile TR
Meet at Jensen Park @ 7:00 pm Evening
Aug 20 4 mile Easy Jog
4 mile Easy Jog
3 mile Easy Jog
Aug 21 Dart Challenge 5k Race or
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 22 Day Off - send in mileage
Aug 23 First Day of School- Bring clothes, shoes, meet in Room 2118 at 2:40 pm.
