September 2018 1 Trojan Relays Northwestern 2 3 4 5 6 7 8 Warmup: Dynamic Region Meet Coaches Classic Dynamic and lunge Meet @ Dairy Barn Warmup: Dynamic Warmup: Dynamic Flexibility and Lunge drills Flexibility and Lunge Flexibility and Dynamic Stretches Northwestern Sandhills Workout: long aerobic 15-20 min. run Workout: tempo run Workout: short run & Greenway run distance run Core exercises Core exercises Striders Strength drills Cooldown Top 20 only 9 10 11 12 13 14 15 Warmup: Dynamic Region Meet Furman Invite. Dynamic and lunge Meet @ Dairy Barn Warmup: Dynamic Warmup: Dynamic Flexibility and Lunge drills Flexibility and Flexibility and Lunge Dynamic Stretches Greenway JV only Workout: long aerobic 15-20 min. run Workout: tempo run Workout: run & Greenway run distance run Clover Furman Univ. Core exercises Core exercises Striders Strength drills Cooldown Top 20 only 16 17 18 19 20 21 22 Warmup: Dynamic Warmup: Dynamic Dynamic and Meet @ Dairy Barn Warmup: Dynamic Warmup: Dynamic 30-60 Minute run on Flexibility and Lunge Flexibility and Lunge drills Flexibility and Lunge Flexibility and Lunge own Dynamic Stretches Workout: long aerobic Workout: threshold 15-20 min. run Workout: run Workout: short run & Greenway run distance run repeats/interval Core exercises Core exercises Striders Strength drills Cooldown Strength Drills Blue Top 20 only 23 24 25 26 27 28 29 Warmup: Dynamic Dynamic and lunge Region Meet Meet @ Dairy Barn Warmup: Dynamic Warmup: Dynamic 30-60 Minute run on Flexibility and Lunge drills Flexibility and Lunge Flexibility and Lunge own Dynamic Stretches Rock Hill Workout: long aerobic 15-20 min. run Workout: tempo run Workout: short run & Greenway run distance run Core exercises Core exercises Striders Strength drills Cooldown 30 Dynamic and lunge
September 2018 1 Trojan Relays Northwestern 2 3 4 5 6 7 8 Dynamic and lunge drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Strength drills Region Meet Northwestern Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only Warmup: Dynamic Flexibility and Lunge Workout: tempo run Core exercises Warmup: Dynamic Flexibility and Workout: short run & Striders Coaches Classic Sandhills 9 10 11 12 13 14 15 Dynamic and lunge drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Strength drills Region Meet Greenway Clover Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only Warmup: Dynamic Flexibility and Workout: tempo run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: run & Striders Furman Invite. JV only Furman Univ. 16 17 18 19 20 21 22 Dynamic and drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Strength drills Warmup: Dynamic Flexibility and Lunge Workout: threshold repeats/interval Strength Drills Blue Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only Warmup: Dynamic Flexibility and Lunge Workout: run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: short run & Striders 30-60 Minute run on own 23 24 25 26 27 28 29 Dynamic and lunge drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Strength drills Region Meet Rock Hill Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Warmup: Dynamic Flexibility and Lunge Workout: tempo run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: short run & Striders 30-60 Minute run on own 30 Dynamic and lunge
Cross_Country_2018.docx