TO-DO List for Student-Athletes: 

• Purchase a pass for Summer Strength Training

• Add Cross Country on Remind

• Gather 10-20 emails for our 12-Hour Relay Fundraiser (a run-a-thon type of event) and save them in your Notes app, a word doc, etc. We'll use these to kick-off our fundraiser at the beginning of the season. 

  • What is the 12-Hour Relay Fundraiser? - CLICK HERE

• [OPTIONAL BUT HIGHLY RECOMMENDED] - Track your weekly running mileage throughout the summer.  One easy way to do this is to use an app like Strava (we've got a club for our team you can join HERE).  You could also keep it simple and print out a blank calendar and write in your daily/weekly mileage

• [OPTIONAL] Join the HOKA SUMMER Miles Club and earn FREE swag for summer running

Weekly Training Agenda: JUNE 9th 

MONDAY

7:00-8:30am Workout with Coach Bryn at Founder's Park - Hills @ 5k effort

L1: 20min easy run

L2: 30min w/6 x 20-30s hills

L3: 37min w/6-8 20-30s hills 

L4: 45min w/ 8 x 20-30s hills

TUESDAY 

7:00-8:00am Strength Training in the Weight Room

*You will need to purchase a pass (one-time flat fee of $30) for Strength Training*

Optional 20-30min XT on your own in the afternoon (walk, bike swim, etc.) 

WEDNESDAY 

7:00-8:30am Captain's Run at Lake Harriet (meet at the bandshell) 

Start with 3-4 ALL OUT sprints straight after drills and BEFORE the run for 15-20 seconds

L1: 20 min easy

L2: 30 min w/ 6-8 x (1 min ON/1 min easy) 

L3: 40 min w/ 7-10 x (1 min ON/1 min easy)

L4: 50 min w/ 8-10 x (1 min ON/1 min easy)

*ON = moderate intensity around Zone 3 effort*

THURSDAY 

Optional Recovery Run (15-20 min easy) or XT on your own (bike, walk, swim, etc.) 

FRIDAY 

7:00-8:30am Captain's Run  at Lake Harriet (meet at the bandshell)  

All runs should be at a conversational pace where you can easily talk the entire run

L1: 30 min 

L2: 40 min 

L3: 50 min 

L4: 60 min 

SATURDAY 

Optional Recovery Run (10-20 min) or XT on your own (bike, walk, swim, etc.) 

8:00-11:00am VOLUNTEERING with HGRA Youth Track & Field Meet at Washington Tech Track for 15 Varsity Letter Points - SIGN UP HERE if you are able to help out

We will help hand out ribbons, coach teams, work the start and finish line, etc. 

SUNDAY

Complete rest day

Additional Strength Training Opportunities:

Mondays, Tuesdays, Wednesdays, & Thursdays 9:00-10:00am OPEN Lifting in the weight room

Mondays & Wednesdays 11:00am-12:00pm LADIES Lift in the weight room