TO-DO List for Student-Athletes: 

• Purchase a pass for Summer Strength Training

• 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

• [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 30th

REMINDER: THE NO CONTACT PERIOD IS MONDAY, JUNE 30th-SUNDAY JULY 6th.  Coach Bryn will send out workouts for the week on Sunday, June 29th and Monday, July 7th.  Workout with Coach Bryn on Monday, July 7th will be at 7:00am at Founder's Park like usual after the no contact period ends

MONDAY

7:00-8:15am CAPTAINS WORKOUT at Lake Harriet (meet at the bandshell) 

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

L2: 45-50 min/5mi with 15min progression or 6-8 x (1min ON/1 min OFF)

L3: 50-60 min/6mi with 20min progression 10 x (1min ON/1 min OFF)

L4: 50-60 min/6mi with 25min progression 12-14 x (1min ON/1 min OFF)

*Progression = working from an easy effort up to an uncomfortably hard effort*

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

Hills @5k effort on your own - no organized run  

Hills @ 5k effort

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

L2: 25min/3mi w/6 x 30s hills @5k RP w/ walk or jog back recovery

L3: 45-50min/5mi  w/6-8 x 30s hills @5k RP w/ walk or jog back recovery 

L4: 50-55min/6mi w/ 8-10 x 30s hills @5k RP w/ walk or jog back recovery

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/4mi (try to get up to 5 min of running at a time, so 5 min run/2 min walk)

L2: 60-70 min/7mi 

L3: 60-70 min/7mi 

L4: 75-90 min/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

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: 25-30min/3mi easy

L4: 30-40min/3-4mi easy

SUNDAY

Complete rest day

TOTAL WEEKLY MILEAGE (Approximate): 

L1: 11 miles

L2: 15 miles

L3: 21 miles

L4: 26 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