Week 2

 A few items for the week ahead; like last week we will be training on Monday, Tuesday and Thursday. Practice begins at 8:30 so athletes should arrive between 8:10 and 8:15 to get scanned in (not before as we cannot impede on boys soccer´s check in time). Athletes that attended last week please go to your designated spots on the field upon admittance, athletes who weren't able to attend last week please line up on the fence socially distanced from one another. As stated last week only athletes on the list and those who have spoken with Coach Washington are allowed no new Covid forms will be accepted. Those not attending, see workouts below

Upperclassmen

Monday: Easy 8 mile run

Tuesday: 2 mile warm up, dynamics and drills then 10 x hill runs, walk down rest. 2 mile cool down

Wednesday: crosstrain for 60 minutes (yoga/core, bike ride or swim)

Thursday: 2 mile warm up, dynamics and drills then Street sprints. Sprint the full length of your street from intersection to intersection. 2 sets of 6 reps 1 minute rest after each rep 4 minutes rest between sets. 2 mile cool down

Friday: easy 8 mile run 

Saturday: crosstrain for 60 minutes (yoga/core, bike ride or swim)

Sunday: Rest 

Freshman/New to XC

Monday: Run 5 minutes, walk 1 minute. Repeat 6 times.

Tuesday: 30 minute run (go for time not distance

Wednesday: Crosstrain for 40 minutes (yoga/core, bike ride or swim)

Thursday: Run 6 minutes, walk 1 minute. Repeat 6 times.

Friday: 30 minute run.

Saturday: Crosstrain for 40 minutes (yoga/core, bike ride or swim)

Sunday: Rest.