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 21-27th

MONDAY

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

L1: 40min/4mi easy run w/ 6-8 x 30s hills

L2: 55-60min/6mi w/8 x 30s hills

L3: 60-70min/7mi  w/8-10 x 30s hills

L4: 50-60min/6mi w/10 x 30s hills

TUESDAY 

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

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

AFTERNOON
L1: 20min XT

L2: 20min XT

L3: 25-30min/3mi easy

L4: 25-30min/3mi easy

WEDNESDAY 

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

   L1: 25-35 min/5mi min with 4 x (4 min run/1 min walk)

L2: 40-60 min/5-6mi with 3 x (4 min threshold/2 min easy)

L3: 60-70min/7mi with 4 x (4 min threshold/2 min easy)

L4: 65-70 min/8mi with 5 x (4 min threshold/2 min easy)

*Threshold = "comfortably hard" or a 7-9 on a scale of 1 to 10 ranking your effort level

THURSDAY 

Complete rest day 

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: 90-100 min/10mi  

L3: 100-110 min/11mi  

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 

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

L2: 35-40min/4mi easy 

L3: 20-30min/4mi easy 

L4: 25-30min/5mi easy 

SUNDAY

L1-L3: Complete rest day

L4: 30-40min/4mi easy

TOTAL WEEKLY MILEAGE (Approximate): 

L1: 16 miles

L2: 25 miles

L3: 32 miles

L4: 38 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