Winter Workouts 2019


Please log each day, protein during stretching, core. 

Always do warm-up drills before any workout

Wednesday 1/9:  Varsity: 3.5 miles relaxed, HIITS 15 sec up, 15 down for 1:30 duration. JV: 2 miles relaxed, HIITs

Thursday 1/10: V 300 circuits with exercises x 16. JV 300 Circuits x 8-12.

Friday 1/11: V 3.5 miles relaxed, HIITs-1:30 duration. JV 2 miles relaxed. HIITs

Saturday 1/12: V 60-65 min.  JV- 40-45 min

Sunday 1/13: OFF

Monday 1/14: V: 4 mile progressive tempo HIITs 1:30 duration , JV 2-3 miles tempo, HIITs 1:30 duration

Tuesday 1/15: V: 5x 300 hills, 3 x 200 @dp, JV: 4 x 300 hills, 2 x 200 dp

Wednesday 1/16: V: 4-5 miles relaxed, HIITs 1:30 duration. JV 3 miles relaxed. HIITs 1:30 duration. 

Thursday 1/17: V 2x400 dp, 2 x 1200 tempo, JV 2 x 400 dp, 1 x 1200 tempo. 

Friday 1/18: V 4-5 miles relaxed, JV 3-4 miles relaxed. HIITs 1:30 duration. 

Saturday: 1/19: V: 60-70 minutes steady, JV 40-50 minutes steady. CORE X

Sunday: 1/20: OFF

Monday: 1/21: V: 4 mile tempo HIITs 1:30 duration, JV 2-3 mile tempo. HIITs 1:30 duration. 

Tuesday: 1/22: V: 5x 200/300 hills, 4 x 200 dp

Wednesday: 1/23: V 4-5 miles relaxed, HIITs 1:30, JV 3-4 miles relaxed, HIITs 1:30

Thursday: 1/24: V: 2x 400 dp, 2 x 1200 cruise tempo 4 miles relaxed. JV 2 x 400 dp, 1 x 1200 tempo. 2 miles

Friday: 1/25: V 4 miles relaxed HIITs 1:30, JV 3 miles relaxed. HIITs 1:30 

Saturday: 1/26: V: 65-75 long, JV 50-55 long. CORE X

Sunday: 1/27: OFF. 

Monday: 1/28: V: 4 mile tempo, HIITs 1:30. JV 3 mile tempo, HIITs 1:30

Tuesday: 1/29: V: 2 miles, 5 x 200/300 hills. 4 x 200 dp. 1 Colorado GS 4. JV: 2 miles, 4 x 300 hills, 3 x 200 dp, GS 4

Wednesday: 1/30: V 4-5 relaxed, HIITs 1:30, JV 3-4 miles relaxed, HIITs 1:30

Thursday: 1/31: V: 2 x 400 dp, 3 x 1200 tempo, 3 miles, JV: 2 x 400 dp, 2 x 1200 tempo. 

Friday: 2/1: V: 6 miles relaxed, HIITs 20 on, 10 off for 1:30 duration. JV: 3-4 miles relaxed, HIITs 20 on, 10 off for 1:30 duration. 

Saturday: 2/2: V: 65-75 long, JV 50-55 long. CORE X. 

Sunday: 2/3: OFF

Monday: 2/4: V 4 mile tempo, HIITs 20/10, 1:30, JV 3 miles tempo, HIITs 20/10. 

Tuesday: 2/5: Speed drills. 

Wednesday: 2/6: V 4-5 miles relaxed. HIITs 20/10 1:30, JV 3-4 miles relaxed, HIITs 20/10 1:30

Thursday: 2/7: V 2 x 400 dp, 4 x 1200 Tempo, 2 miles. JV: 2 x 400 dp, 2 x 1200 tempo. 

Friday: 2/8: V 4-5 miles relaxed. HIITs 20/10-1:30. JV 3-4 miles relaxed, HIITs 20/10 1:30. 

Saturday: 2/9: V 70-80 minutes long, JV 50-55 min long. CORE X

Sunday: 2/10: OFF

Monday: 2/11 First day of Tryouts!!!




MANDATORY XCSTATS registration info:

Please register as a team member. It's free! Go to xcstats.com and make an account. 

Steps to register:

1. go to xcstats.com

2. click on subscribing schools on top

3. find la costa canyon, click on la costa canyon (teams are listed alphabetically)

4. on the top right click create an account

5. enter the registration code: lccxc!

6. complete the registration (you must have your email address as well as your parents, you can not skip this step. 

7. you will receive an email from xcstats and you must reply in 24 hours to activate your account. 






MaŠ LCCHS 2012