TO-DO List for Student-Athletes: 

1. Complete your Athlete Log

2. Do PreHab exercises/routines if you are feeling achy or building up running volume

MONDAY - No organized practice, get in an easy run on your own

If your weekly mileage was:

• Less than 15, run or run/walk (4 min run, 1 min walk) for 20-25 minutes

• 15-18 miles last week, run 2-3 miles

• 18-21 miles last week, run 4-6 miles

• 22+ miles last week, run 5-8 miles

TUESDAY - Running workout + lift = EARLY start

3:15-5:30pm Practice at Founder's Park  (I'll bring some snacks today)

For beginners/JV we are working on taking NO breaks 

For Varsity/returners we are adding 1 more lap to this workout than we ran last week

Click Here for recommended workout buddies/paces

4:30-5:30pm Strength Training in the weight room

WEDNESDAY 

6:00-7:30am - Practice at Founder's Park 

I'll open the locker rooms so you can shower afterwards

THURDSAY- Peach Run at Commons Park in Fridley (LAST 2-mile)

Click Here for the course map

2:15 Dismissal

2:30pm Bus leaves from De

*Remember to help load items from the storage room onto the bus.  Maria or Mauricio will be driving so we will have a DeLaSalle bus 

3:00pm Arrival at Common's Park

4:00pm 9th Boys Race

4:25pm 9th Girls Race

4:50pm 10-12th Boys Race 

5:15pm 10-12th Girls Race

5:30pm Cool-down + stretching

5:50pm Awards on the hill 

6:15pm Depart course back to DeLaSalle

*Remember to ALL chip-in cleaning up Team camp and loading the bus back up*

FRIDAY

3:30-5:30pm Practice at Founder's Park

SATURDAY

10:00am Captains Practice - Long Run at Founder's Park

Bring a snack or Gatorade along 

Your long run should be about 25-30% of your weekly mileage (i.e. if you are running 30 miles this week your long run should be around 8-10 miles) 

For those of you who are running less than 20 miles per week, try to increase your long run by 1 mile.  So if your longest run so far this season is 5 miles, try to run 6. 

If you are working up to running 2-3 miles nonstop try to make it as long as possible and then do a run/walk cadence (5-10 min run, 1 min walk), try to be out running/run-walking for 30-45 minutes total

SUNDAY

Run as needed to meet your weekly mileage this week.  Next week it could be a good idea to try to set some goals for daily mileage to continue building your volume. 

TOTAL WEEKLY MILEAGE (Approximate): 

L1: 15-20 miles

L2: 20-25 miles

L3: 25-32 miles

L4: 32-38 miles