Daily Workouts and Training Plans
(Scroll down for the practice schedule: weekly, as well the season)
Daily Practices will include the following:
*group discussion
*warm up with dynamic stretching and run/pace/technique drills
*run workout
*core/strength/drills
*stretch
Remember to maintain 6 feet distance with masks when walking to practice and departing practice. Masks must be worn besides when running or doing strenuous activity.
Warm Up
*Separate into pods maintaining 6 feet of social distance between other runners in your pod
*Maintain 6 feet of social distance between athletes and coaches during stretching, drills and warm up.
Run Workout
*Run and workout with other runners in your pod.
*No masks are required during run workouts. But you may wear one if you are more comfortable wearing a mask.
Cool Down
*Maintain 6 feet of social distance between athletes and coaches during stretching and cool down.
Run Drills/Strength/Core Workouts/Stretching
*Stay 6 feet apart as you join your pods for strength, core and drills.
*Masks will be worn for easier, less strenuous exercises. Masks do no need to be worn for more strenuous exercises. Coaches will tell you which exercises that you can remove your mask for.
Other important practice guidelines:
*Do not congregate in groups. Keep your social distance.
*You may only workout with others in your assigned pod.
*Athletes need to leave immediately at the conclusion of practice. Make sure you have a ride and that it is on time.
*When practice is on campus, locker rooms are closed.
These are our specific run workouts for the rest of the season:
Monday, October 19 to Sunday, October 25
Monday: Varsity and Junior Varsity - 5.5 Miles
Speed Workout
4 x 1200 at 5k pace, 90 seconds recovery
1.5 Mile warm up, 1 Mile cool down
(Junior Varsity - 4 Miles
8 x 200, 200 jog/walk recovery
1.5 Mile warm up, 1 Mile cool down)
strength/core workout - exercise bands
Tuesday: 3 to 4 Miles
4 to 6 striders
core workout
Wednesday: Varsity - 2 Miles with 8 x 15 second pick ups with 1:00 in between during run
stretch well
Junior Varsity - 5 Miles with 8 x 30 second pick ups with 1:00 in between after 2 Miles
Thursday: Varsity - Tri State Coaches Invitational at White Oak Park
5.5 to 6 Miles total
1.5 Mile warm up, 1 to 1.5 Mile cool down
Junior Varsity - 3 to 4 Miles
Friday: Varsity - off or 2 to 3 Miles
stretch well
Junior Varsity - 4 Miles
8 x 200, 200 jog/walk recovery
1.5 Mile warm up, 1 Mile cool down
Saturday: Varsity - 6 Miles
Junior Varsity - 3 to 4 Miles
4 striders
1.5 Mile warm up, 1 Mile cool down
Sunday: Varsity - off
Junior Varsity -
1.5 to 2 Miles with 8 x 15 second pick ups with 1:00 in between during run
stretch well
22 to 26.5 Miles, 22 to 25 Miles
Monday, October 26 to Sunday, November 1
Monday: Varsity - 4 Miles
Speed Workout on track
8 by 200, 200 jog/walk recovery
1.5 to 2 Mile warm up, 1 Mile cool down
core
Junior Varsity - Tri State Coaches Junior Varsity Championships at Mingo Creek Park
1.5 Mile warm up, 1 Mile cool down
Tuesday: 3 Miles
yoga/stretch well
Wednesday: 1.5 to 2 Miles with 8 x 15 second pick ups with 1:00 in between during run
stretch well
Thursday: WPIAL Championships
White Oak Park
5.5 Miles
1.5 Mile warm up, 1 Mile cool down
Friday: off
stretch well
Saturday: 7 Miles
Sunday: off
21 to 21.5 Miles
Monday, November 2 to Saturday, November 7
Monday: 5 Miles
8 x 1:00 at 5K pace with 1:00 recovery after 2 Miles
4 x 30 seconds hills
pace drills, striders
core
Tuesday: 2 to 3 Miles
run drills/cadence drills
strength/core
Wednesday: 3 to 4 Miles
Short Speed Workout
8 x 200, 200 recovery
1 Mile warm up, 1 Mile cool down
Thursday: off
Friday: 2 Miles with 6 x 15 second pick ups with 1:00 in between during run
stretch well
Saturday: PIAA State Championships
Hershey Parkview Course
5.5 Miles
1.5 mile warm up, 1 Mile cool down
17.5 to 19.5 Miles
Monday, October 19 - Pine-Richland High School baseball field, 3:15 to 5:00
Tuesday, October 20 - Pine-Richland High School baseball field, 3:15 to 4:45
Wednesday, October 21 - Pine-Richland High School baseball field, 3:15 to 4:15
Thursday, October 22 - TSTCA Invitational - White Oak Park
Friday, October 23 - Pine-Richland High School baseball field, 3:15 to 4:15
Saturday, October 24 - North Park Latrobe shelter by Go Ape, 8:00 to 9:30 am
Monday, October 26 - Pine-Richland High School baseball field, 3:15 to 4:45
Tuesday, October 27 - Pine-Richland High School baseball field, 3:15 to 4:15
Wednesday, October 28 - Pine-Richland High School baseball field, 3:15 to 4:00
Thursday, October 29 - WPIAL Championships White Oak Park
Friday, October 30 - Pine-Richland High School baseball field, 3:15 to 4:15
Saturday, October 31 - North Park Latrobe shelter by Go Ape, 8:00 to 9:30 am
Monday, November 2 - Pine-Richland High School baseball field, 3:15 to 4:45
Tuesday, November 3 - Pine-Richland High School baseball field, 3:15 to 4:45
Wednesday, November 4 - Pine-Richland High School baseball field, 3:15 to 4:15
Thursday, November 5 - off
Friday, November 6 - practice on Hershey PIAA State Championship Parkview Course
Saturday, November 7 - PIAA State Championships in Hershey