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 start your Fundraising Page - click here for instructions

  • 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.  If you want Coach Bryn to shoot you a template to keep track of your summer training, send her an email at bryn.saunders@delasalle.com or a message on Remind 🙂

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

Weekly Training Agenda: JUNE 23rd

MONDAY

7:00-8:15am Workout with Coach Bryn at Founder's Park - Hills @ 5k effort

L1: 20min/3mi easy run (can do a cadence of 2 min run/1 minute walk)

L2: 45-50min/5mi w/3 x (200m hill/200m flat) @5k RP w/ 200m recovery

L3: 45-50min/5mi  w/3-4 (200m hill/200m flat) @5k RP w/ 200m recovery

L4: 50-55min/6mi w/ 4 x (200m hill/200m flat) @5k RP w/ 200m recovery

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*

Can't make it to strength training? Do the following on your own:

5 x 5 Deadlifts 

5 x 10 Step-ups with weight (each leg)

5 x 5 Single-arm rows

5 x 5 Goblet squats 

5 x 10 Eccentric single-leg calf raises with weight (use both feet on the way up and then slowly lower down on one leg - it should be about 3-5 seconds on the way down) 

*The above lifts should be HEAVY but also done with CORRECT form - so challenging & CONTROLLED*

2 x 20 Leg lifts

2 x 15 Push-ups

2 x 30-60s Side Plank

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

WEDNESDAY 

L1: 35 min/4mi min easy (can do 3 min run/2 min walk) 

L2: 45-50 min/5mi with 15min progression

L3: 45-50 min/5mi with 20min progression

L4: 50-55 min/5mi with 25min progression

*Progression = working from an easy effort up to an uncomfortably hard 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: 45-50 min/5mi (try to get up to 5 min of running at a time, so 5 min run/2 min walk)

L2: 50-60 min/6mi 

L3: 60-70 min/7mi 

L4: 70-80 min/7-9mi

Try to get in the following bodyweight exercises on your own Friday afternoon or Saturday:  

2 x 10 Bulgarian Split Squats

2 x 15 Push-ups

2 x 15 Deadbugs (each side so 30 total) 

2 x 15 Single-leg hip bridges

2 x 20 (or 10 each leg) skaters

2 x 30-60s Side Planks + regular plank

2 x 20 Leg lifts

You can do all exercises once and then rotate through the list again for 2 sets of each exercise. 

SATURDAY 

L1: Off

L2: Off

L3: 20-30min/3mi easy

L4: 30min/3-4mi easy

SUNDAY

Complete rest day

TOTAL WEEKLY MILEAGE (Approximate): 

L1: 12 miles

L2: 16 miles

L3: 20 miles

L4: 23 miles 

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