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 14-20th

MONDAY

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

L1: 40min/4mi easy run w/ 5 x (20s FAST/1 min walk/1 min jog)

L2: 55-60min/6mi w/6-7 x (30s FAST/1 min easy)

L3: 55-60min/6mi  w/6-8 x (30s FAST/1 min easy)

L4: 65-70min/7mi w/8 x (30s FAST/1 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

L1 & L2: Optional 20-30min XT on your own in the afternoon (walk, bike swim, etc.) 

L3: 30-40min/4 miles easy

L4: 35-50min/4-5 miles easy

WEDNESDAY 

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

   L1: 25-35 min/3mi min with 10 minutes at a moderate or "comfortably hard" pace

L2: 40-60 min/5-6mi with 1-2-3-2-1min ladder @ threshold effort 

L3: 48-60min/6mi with 1-2-3-4-3-2-1min ladder@ threshold effort

L4: 55+ min/6mi with 1-2-3-4-5-4-3-2-1min ladder @ threshold effort

*Ladder = 1 min threshold/1min easy, 2 min threshold/2 min easy, etc.

THURSDAY 

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

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

L3: 20-30min/3mi easy 

L4: 25-30min/3mi easy 

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: 65-75min/7mi (try to get up to 5 min of running at a time, so 5 min run/2 min walk)

L2: 80-90 min/9mi  

L3: 80-90 min/9mi 

L4: 90-100 min/10mi

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. This should NOT be very intense, focus on your form and get some good maintenance work in. 

SATURDAY 

Complete rest day

SUNDAY

RACING OPPORTUNITY: Raspberry 1-mile race (FREE for 18 and under) 

This is a super cool race down main street in downtown Hopkins starting at NOON and followed by an excellent parade.  Getting in a 1-mile race is a great opportunity to see where your fitness levels are at and get a race in during the summer months! 

Register here: https://www.raspberryrun.com/

TOTAL WEEKLY MILEAGE (Approximate): 

L1: 17-18 miles

L2: 22 miles

L3: 28 miles

L4: 34 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