Islanders XC - Summer: Week 5

Islanders XC

SUMMER OFF SEASON

Week 5

SUMMER Off-Season Training

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: JULY 7-12th

MONDAY

7:00-8:15am Workout with Coach Bryn at Founder's Park - Speedwork

L1: 40min/4mi easy run w/ 4 x (15s FAST/1 min walk/2 min jog)

L2: 55-60min/6mi w/5 x (15s FAST/3 min easy)

L3: 55-60min/6mi w/6 x (15s FAST/3 min easy)

L4: 50-55min/6mi w/6 x (15s FAST/3 min easy)

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

7:00-8:30am Captain's Run 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 10min progression

L3: 45-50 min/5mi with 15min progression

L4: 50-55 min/5mi with 20min progression

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

THURSDAY

L1: XT on your own (bike, walk, swim, etc.)

L2: XT on your own (bike, walk, swim, etc.)

L3: 20-30min/3mi easy (you can combine your mileage from tomorrow and take tomorrow off)

L4: 30min/3-4mi easy (you can combine your mileage from tomorrow and take tomorrow off)

FRIDAY

L1: Off

L2: Off

L3: 20-30min/3mi easy or the day off

L4: 30min/3-4mi easy or the day off

Try to get in the following bodyweight exercises on your own Friday 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. This should NOT be very intense, focus on your form and get some good maintenance work in.

SATURDAY

7:00-9:00am Captains run with RUN MINNESOTA at Fleet Feet (2312 W 50th St, Minneapolis, MN 55410). The store will likely give a discount to runners and have snacks afterwards. There will be water stops along the route at the Lakeside Executive Center and Lake Harriet Bandshell.

Parking: Plenty of parking in the neighborhood around the store. expect a 3-4min walk to the store after parking. I recommend parking on Queen, Penn or 49th Street to start.

Pace: Easy, conversational