❄️ Winter Break Distance Workouts ❄️
Legend: RED is OFF, Purple is practice at CHS 9 am, Black is On Your Own (OYO) and or Meet Day
For those who are traveling, try your best to follow our workouts. If you cannot try and run 2 days on 1 day off, with travel (flights or long car rides off). If the scheduled run is not possible, try to run 20-30 minutes with 4-6 10-second strides to maintain fitness.
Please enjoy your time with family and friends, and take the time you need to recover from an amazing summer and fall of school and running!
Monday 12/22 Let's stay active and keep our routine! 20-40 Minutes and 6x 6/7 seconds on hill or grass (near max effort)
Tuesday 12/23 Distance: 3-5x 5 minutes, 3 minute rest, 10-15 warm-up, and 5-15 cool down
Wednesday 12/24 OFF or up to 45-minute cross train or EASY 20-30 minutes
Thursday 12/25 Pre-race/ Hard Workout
Friday 12/26 FIT, or 8-12 x 1 minute or 300m, 90-second moving rest
Saturday 12/27 30-50 easy, 4-6 x 10-second strides
Sunday 12/28 OFF
Monday 12/29 20-40 Minutes and 6x 6/7 seconds on hill or grass (near max effort) or pre-race
Tuesday 12/30 Holiday, or 6-8 x 3 minutes at 5k effort with 2 minute jog recovery, keep it hard and honest, listen to your body
Wednesday 12/31 OFF or up to 45-minute cross train (OYO) or EASY 20-30 minutes
Thursday 1/1 10-16 x 1 minute or 300m, 90-second moving rest
Friday 1/2 30-50 easy, 4-6 x 10-second strides or pre-race
Saturday 1/3 Lake Braddock, or 30-50 easy, 4-6 x 10-second strides
Sunday 1/4 OFF: Get ready for your first back-to-school week in 2026!