October/November 2018 1 2 3 4 5 6 Warmup: Dynamic Region Meet Meet @ Dairy Barn Warmup: Dynamic Warmup: Dynamic Wendy’s Invite Warmup: Dynamic Flexibility and Lunge Flexibility and Lunge Flexibility Flexibility and and Lunge Lunge Dynamic Stretches Greenway/NAFO Mcalpine Park Workout: long aerobic Drills Drills Drills short run Greenway run distance run Workout: tempo run Workout: short run & Striders Cooldown Cooldown (4-8 miles) Striders Top 20 only. Core exercises 7 8 9 10 11 12 13 Warmup: Dynamic Warmup: Dynamic County Champ. Dynamic and Meet @ Dairy Barn Warmup: Dynamic 30-60 Minute run on Flexibility and Lunge Flexibility and Lunge lunge drills Flexibility and Lunge own Dynamic Stretches York Workout: long aerobic Workout: threshold Drills 15-20 min. run Greenway run distance run repeats/interval Workout: short run & Core exercises Cooldown Cooldown Strength Drills Striders Top 20 only. 14 15 16 17 18 19 20 Warmup: Dynamic Warmup: Dynamic Region Champ. Dynamic and Meet @ Dairy Barn Warmup: Dynamic 30-60 Minute run on Flexibility and Lunge Flexibility and Lunge lunge drills Flexibility and Lunge own Dynamic Stretches Northwestern Workout: long aerobic Workout: threshold Drills 15-20 min. run Greenway run distance run repeats/interval Workout: short run & Core exercises Cooldown Cooldown Strength Drills Striders Top 20 only. 21 22 23 24 25 26 27 Warmup: Dynamic Warmup: Dynamic CSC Prehab day Dynamic and Meet @ Dairy Barn Warmup: Dynamic State Qualifier Flexibility and Lunge Flexibility and Lunge Dynamic Stretches lunge drills Flexibility and Lunge Dynamic Stretches Sandhills Workout: long aerobic Workout: threshold Light Run Drills 15-20 min. run Greenway run distance run repeats/interval Workout: short run & Striders Core exercises Cooldown Cooldown Strength Drills Striders Top 20 only. 28 29 30 31 Nov. 1 Nov. 2 Nov. 3 CSC Prehab day State Warmup: Dynamic Warmup: Dynamic Dynamic and Meet @ Dairy Barn Warmup: Dynamic Flexibility and Flexibility and Lunge Dynamic Stretches lunge drills Flexibility and Lunge Dynamic Stretches Championship Workout: long aerobic Workout: threshold Drills Light Run 15-20 min. run Greenway run distance run repeats/interval
October/November 2018 1 2 3 4 5 Warmup: Dynamic Flexibility and Lunge Drills short run Striders 6 Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Cooldown Region Meet Greenway/NAFO Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only. Warmup: Dynamic Flexibility and Lunge Drills Workout: tempo run (4-8 miles) Core exercises Warmup: Dynamic Flexibility and Lunge Drills Workout: short run & Striders Wendy’s Invite Mcalpine Park 7 8 9 10 11 12 13 Dynamic and lunge drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Cooldown Warmup: Dynamic Flexibility and Lunge Workout: threshold repeats/interval Strength Drills Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only. County Champ. York Warmup: Dynamic Flexibility and Lunge Drills Workout: short run & Striders 30-60 Minute run on own 14 15 16 17 18 19 20 Dynamic and lunge drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Cooldown Warmup: Dynamic Flexibility and Lunge Workout: threshold repeats/interval Strength Drills Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only. Region Champ. Northwestern Warmup: Dynamic Flexibility and Lunge Drills Workout: short run & Striders 30-60 Minute run on own 21 22 23 24 25 26 27 Dynamic and lunge drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Cooldown Warmup: Dynamic Flexibility and Lunge Workout: threshold repeats/interval Strength Drills Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only. CSC Prehab day Dynamic Stretches Light Run Striders Warmup: Dynamic Flexibility and Lunge Drills Workout: short run & Striders State Qualifier Sandhills 28 Dynamic and lunge drills 15-20 min. run 29 Warmup: Dynamic Flexibility and Workout: long aerobic distance run 30 Warmup: Dynamic Flexibility and Lunge Workout: threshold repeats/interval 31 Meet @ Dairy Barn Dynamic Stretches Greenway run Nov. 1 CSC Prehab day Dynamic Stretches Light Run Nov. 2 Warmup: Dynamic Flexibility and Lunge Drills Nov. 3 State Championship
Cross_Country_2018.docx