BYRON Cross country

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Schedule

Date - Day of the Week | Location of Practice | Time of Practice (Who the practice is for, if applicable)

8/24 - Monday | Oxbow Park, 1st Bridge | 8 AM

• Hill workout

  • Up to 20 x gravel road hill @ Oxbow @ 90% (800m race) effort w/ walk/jog down recovery

8/25 - Tuesday | Middle School | 2 PM

• Travel to Lake City to preview HVL Conference Championship course

  • 6:30 PM ETA back in Byron

  • We'll preview the course, run, and do some strides on the course

8/26 - Wednesday | Oxbow Park, 1st Bridge | 8 AM

• Tempo ladder workout

  • 0.5 Mile, Mile, 1.5 Miles @ "sub-threshold" pace with 1-minute rests. One additional rep of 2-miles with 2-minutes rest for high-mileage runners.

8/27 - Thursday | Oxbow Park, 1st Bridge | 8 AM

• Pictures

  • Come in uniform, ready to take pictures. Bring a change of clothes, we will do a workout afterwards.

  • Photos can be ordered online here.

• Pre-meet workout

  • 30-minute jog

  • Strides

8/28 - Friday | High School | 6:00 AM

• Optional 5:40 AM shakeout run. I recommend that all varsity athletes do this.

• Depart for Kevin Moorhead Northwood's Invitational

  • Located at Northwoods Park, 107th Avenue North, Brooklyn Park, MN, USA

  • Varsity @ 9:30 AM, JV @ 10:30 AM, JH @ 11:00 AM

8/29 - Saturday | Otto's Bakery | 8 AM

• Long run

  • Between a 6 and 12-mile long run from Otto's Bakery. Most athletes will wrap up practice by 9:30 AM. We will buy donuts for everyone who attends.

8/30 - Sunday | OFF/On Your Own

• R & R (rest and recovery)

8/31 - Monday | TBD | 8 AM

• 1/4 mile repeat workout on grass

  • Up to 10 x 400m @ ~85% (1600m race) effort w/ ~2-minute rests.

9/1 - Tuesday | Middle School | 3:20 PM

• Tempo ladder workout

  • 0.5 Mile, Mile, 1.5 Miles @ "sub-threshold" pace with 1-minute rests. One additional rep of 2-miles with 2-minutes rest for high-mileage runners.

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