July 11 - August 20 Workouts

Syracuse Cross Country Workouts - July 11th through August 22nd, 2011

NOTES:
# All workouts and locations are subject to change. Check your email every Sunday for weekly updates and changes.
# August 1st to the 5th is the High Altitude Camp. The final waiver, remainder of the camp fee, and Physical “A” or “B” Form are due by July 28th.
# 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.
# Mount Ogden Park is located at the top of 32nd street on Taylor Avenue in Ogden. Directions: traveling north on I-15, take the 31st street exit and head east. Continue on 31st until Washington Blvd. Go left on Washington for one block, then turn right (east) on 30th street. Follow 30th a couple miles then turn right on Harrison. Turn left at 32nd street and continue east until you arrive at Taylor Ave. The parking lot and trail head are just east of Taylor Avenue.
# Layton Ellison Park 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 15th, the Monday / 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 11 4 mile TemR @ “T” Pace
+ 6 x 500's @ 5k Date Pace
4 mile TemR @ “T” Pace
+ 5 x 500's @ 5k Date Pace
3 mile TemR @ “T” Pace
+ 4 x 500's @ 5k Date Pace
Meet at Jensen Park @ 7:00 am
July 12 6 mile TR (50-60) [4 + 4]
5 mile TR (45-55)
4 mile TR (30-40)
July 13 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at SHS @ 6:30 am or Mt Ogden Park @ 7:00 am
New Schedules will be handed out at this workout.
$20 and Deseret News 10k Entry Form due. The cost will be $38 after this date.
July 14 7 mile TR (45-60) + 4-5 x strides [7 + 3]
6 mile TR (40-55) + 4-5 x strides
5 mile TR (35-50) + 4-5 x strides
Meet at Layton Ellison Park @ 7:00 am
July 15 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 16 Clinton City Sherman Wayment 5k OR
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 17 Day Off - Send in Mileage

July 18 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 19 6 mile TR (35-45) + strides [4 + 4]
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 20 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Fernwood or Mt. Ogden Park (TBA) @ 7:00 am
July 21 5 mile TR (35-45) + strides before and after TR
4 mile TR (30-40) + strides before and after TR
3 mile TR (25-35) + strides before and after TR
Meet at Jensen Park @ 7:00 am
July 22 6 mile TR (40-50) + strides [5 + 3]
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 23 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 24 Day Off - Send in Mileage

July 25 Deseret News 10k OR
8 mile TR (50-70) + strides
6 mile TR (40-60) + strides
4 mile TR (30-45) + strides
July 26 6 mile TR 40-55) + strides [5 + 3]
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 27 8 mile TrR (55-70)
7 mile TrR (50-65)
6 mile TrR (50-60)
Fernwood or Mt. Ogden Park (TBA) @ 7:00 am
July 28 SHS “Hill” Workout Circuit- TBA
SHS “Hill” Workout Circuit- TBA
SHS “Hill” Workout Circuit- TBA
Meet at Syracuse High @ 7:00 am
High Altitude Camp $$ and Waivers, A/B Forms Due
July 29 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 30 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 31 Day Off - Send in Mileage

Aug 1-5 - Uintah High Altitude Camp. The following workouts are for those not attending the camp.

Aug 1 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Aug 2 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 3 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 4 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 5 4 mile TR
4 mile TR
3 mile TR
Aug 6 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 7 Day Off - send in mileage

PHASE III Transition Quality Training
Aug 8 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 am
Aug 9 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 10 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Fernwood or Mt. Ogden Park (TBA) @ 7:00 am
Aug 11 *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
*workout will be different for those racing Friday
Meet at Jensen Park @ 7:00 am
Aug 12/13 R-scape Race @ 6:00 pm
Meet at Mount Ogden Park @ 5:00 pm
Aug 14 Day Off - Send in Mileage

Aug 15 12-16 x 500's @ RP
8-12 x 500's @ RP
3-4 mile TR
Meet at Steed Park @ 7:00 pm Evening
Aug 16 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 17 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 18 10 x 500's @ I pace with 200 walk rec
8 x 500's @ I pace with 200 walk rec
3-4 mile TR
Meet at Jensen Park @ 7:00 pm Evening
Aug 19 4 mile Easy Jog
4 mile Easy Jog
3 mile Easy Jog
Aug 20 Dart Challenge 5k Race or
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 21 Day Off - send in mileage

Aug 22 First Day of School- Bring clothes, shoes, meet in Room 2118 at 2:40 pm.

If you lost the original workouts and don’t understand some of the workout terms or abbreviations, or have any questions, contact me at:
775-0122 (home) 510-0140 (cell) or
rbuhrley@dsdmail.net