Summer Workouts

It is imperative that you follow our plan. Don't do your own workouts. If you have to switch days because of access to a track you can do that, but always have your easy day follow your hard day. Doing your own workout won't get you where we need you to be and you are risking injury. 

Make sure you log all of your workouts. 

Start each workout with a two lap or equivelent jog and then 10 minutes of drills if you are on your own. (OYO). If you skip the drills you are risking injury. 

LOG EACH DAY. As a varsity runner you must log each day in order to be eligible to travel out of county with the team in the fall. 

July 15: Road Runner Sports. Arrive 5:40 at Fletcher Cove for warmups. 

V: 15 min steady, 8 x 2 min up tempo, 2 min jog, 15 min relaxed, HITS 20/10 1:30 duration. Core X

Caleb: 50 min out and  back, last 8 min pick up pace. HITS 15/15 for 1:30, Core X

JV: 10 min steady, 10 x 60 second up tempo, 60 second jog, 10 min relaxed

July 16: @ LCC 7:30 AM, 

V: 40 min relaxed, 3 x 100, 6 x 20/60/20, GS 1

Caleb: 35 min relaxed, 7 x 100 strides, GS 1

JV: 30 min relaxed, 2 x 100, 4 x 60/20/60, GS 1

July 17: @ LCC 730 AM

V: 20 min steady, 2 x 1600 grass tempo, 3 x 800 grass tempo, 5 min relaxed, 4 x 200 rep, 10 min relaxed,

Caleb: 15 steady, 5 x 3 up/1 down, 15 min relaxed, 8 x 100,

JV: 10 min steady, 4 x 800 grass tempo, 5 min relaxed, 2 x 200 rep, 7 min relaxed,

July 18: Moonlight Beach, 730 AM

V: 40 min relaxed, GS 2

Caleb: 45 min relaxed, GS 2

JV: 30 min relaxed, GS 2

July 19: Torrey Pines State Reserve: 8-10 AM

V: 80 min steady, North past Golf Course, HITs 20/10, 1:30

Caleb: 65 minutes steady, HITs 15/15, 1:30

JV: 55-60 min steady, HITs 20/10, 1:30

July 20: OYO

V: 55 steady, Core X

Caleb: 35 min relaxed, Core X

JV: 30 min relaxed, Core X

July 21: OFF. 


J



MaŠ LCCHS 2012