WORKOUTS

Workout Types

Tempo Run - Pace is faster than race pace. Done at a much shorter distance than a race would be run.

Run when working on Anaerobic (short/speed) conditioning. Heart rate very high for short periods.

Race Pace - Speed run during races. Should be fastest pace that can be run for race distance.

Training Run - Good pace that feels comfortable.

Long Slow Distance - Pace little slower than Training Run. Run when working on Anaerobic (long/strength) conditioning. Heart rate increased and kept at increased level for extended period of time. Want to run entire distance so pace should be slow enough to run for the workout distance and not half to walk.

Cross Training - Through the season runners will develop aches and pains from rigors of running every day. It is good to sometimes take a day off from running. A walk or hike can replace a run. Both still get your heart rate up but don't cause the pounding on your feet/legs that running does. Other sports/activities can be done to give running muscles some rest and workout other muscle groups. Some could be: Bicycling, Swimming, Kayaking, Stand-Up Paddleboarding, Martial Arts, Zumba/Yoga, Rollerblading, Ice Skating, Downhill/XC Skiing.

General Group guidelines. Use best judgement on placement

Group A - 7th & 8th grade runners. Experienced runners with multiple years of running

Group B - 5th -7th grade runners who have running experience

Group C - 4th -6th grade runners who have little running experience. New runners who are a little older.

Group D - 3 & 4 grade runners. Brand new runners who have not run in an organized program before, regardless of age.

Columbus Day Weekend Workouts

Group A

Group B

Group C

Group D

Pre Start of School Week Workouts

Group A

Group B

Group C

Group D