Week #7 Rogers Cross Country

Week #7 Rogers Cross Country

7-8-13

8:00 am @ Rogers

WU/Core/Hills/CD

7-9-13

45 minutes Recovery Run

7-10-13

8:00 am @ Rogers

WU/Fartlek-Speed Play 4.5 miles/CD

7-11-13

Travel Run

8:00 am @ Bradley Park

40 minutes

7-12-13

Tempo Run

15-20-15 minutes

7-13-13

30 minutes

Recovery Run

Week #6 Rogers Cross Country

Week #6 Rogers Cross Country

7-1-13

8:00 am @ Rogers

WU/Core/Fartlek/CD

7-2-13

Recovery Run

35 minutes

7-3-13

8:00 am @ Rogers

WU/Interval Training/10X400/CD

7-4-13

Happy Independence Day

7-5-13

Tempo Run

15-20-15 Time

7-6-13

EPR- 60 minutes

Week #5 Rogers Cross Country

Week #5 Rogers Cross Country

June 24, 2013

8:00 am @ Rogers

Hill Run- 2 to 3 hills over and back is one.

June 25, 2013

35 minutes Recovery Run

June 26, 2013

8:00 am @ Rogers

WU/Three Loops w/burpies/pushups/squat jumps/knee tucks/jumping jacks/dips/CD

June 27, 2013

Travel Run 9:00 am @ Frontier Park

June 28, 2013

Split 60 minutes

June 29, 2013

Split 60 minutes

Please pick up a new calandar for July on Monday July 1st, 2013

Week #4 Rogers Cross Country

Week #4 Rogers Cross Country

6-17-13

Practice @ 2:30 Rogers High School

Workout- WU/Core/EPR/CD

6-18-13

Run On Your Own- Rest Recovery 30 minute run

6-19-13

Practice is cancelled- Last day of school

6-20-13

Travel Run- First Travel Run of the Season

Where: Frontier Park in Graham
When: 3:00 pm

6-21-13

Split 60 Minutes 10-10-10 EPR

6-22-13

Split 60 Minutes 10-10-10 EPR

6-23-13

OFF

Week #3 Rogers Cross Country

Week #3 Rogers Summer Cross Country

6-10-13

WU/Core Work/Pink Flamingo Fartleks/CD 4.5 miles

6-11-13

WU/30 minutes RR/CD

6-12-13

WU/Scavanger Hunt with photos (see above)/CD

6-13-13

WU/Core/Group Run- Woodland/Modified Woodland/Clover Leaf/CD

6-14-13

Split 40 minute run.  20 one day 20 the next. 10 minutes @ tempo

6-15-13

Split 40 minute run 20 one day 20 the next. 10 minutes @ tempo

6-16-13

OFF

Week #2 Rogers Cross Country

                                           

6-3-13

4.5 Miles

WU/Core/Tempo Run/800/400/800/400/800/400/CD

6-4-13

OFF

6-5-13

WU/800 Easy/Mile Timed/800 CD/Stretch

6-6-13

WU/Rest and Recovery Run/CD

6-7-13

Long Distance Run 5+

6-8-13

Fleet Feet BBQ- Shoe Fitting 5:30 pm. start.

6-9-13

OFF

Week #1 Rogers Cross Country

5-29-13

Athletes will work on learning the Rogers Cross Country Warm-up listed below.

Athletes will also learn about tempo runs and their significance for training.

Rogers Cross Country Warm-up

I.                     Walk Cross County Course visual race plan and prepare mentally and physically for warm-up.

 

II.                     Dynamic Movement Sequence (30 meters)- Think Positive/Focused Breathing

a.        Skipping forward w/arm swings across body

b.        Skipping forward w/arm swings up and down

c.        Skipping backward (toe up- knee up)

d.        Form Running

e.        Circle Jacks- side slide

f.         Rear Kicks

g.        Backward Jogging

h.        Caroca’s

i.         Form Running

j.         Easy Straight Leg Bounding

k.        Jumping Jacks (Forward- Jog in)

l.         Jumping Jacks (Clapping hands under knee)

m.      Form Running

 

III.                  Walking Series (15 meters)Posture/Range of Motion/Body Control

a.        Walk on Toes

b.        Walk on Heels

c.        Pull Knees to Chest

d.        Form Running

e.        Zombie Walk (Touch the same side toe)

f.         Zombie Walk (Touch the opposite toe)

g.        Quad Stretch (Same leg/same arm)

h.        Quad Stretch (Opposite leg/Opposite arm)

i.         Form Running

j.         Forward Lunge (do not strain)

k.        Backward Lunge (do not strain)

 

IV.                  Sitting Standing Series

a.        Sitting both legs bent-alt knee drops

b.        Sitting both legs bent- both knee drops

c.        Sitting straight leg- Opposite Foot Opposite Hand

d.        On stomach opposite leg to opposite hand (Scorpion)

e.        On Back Opposite Leg to Opposite Hand (Angel)

f.         Leg Swings Fwd/Bwd

g.        Leg Swings Left/Right

 

V.                   Speed Series- Full Range of Motion

a.        Form Running

b.        High Knees

c.        Butt Kickers

d.        Backward Running

e.        High Knees to Leg Extension

f.         High Knee Skipping

g.        Form Running

5-30-13

Warm-up- Rogers Cross Country

Core Training- With Heather Ancheta

5-31-13

Run On Your Own- Tempo Run 10-10-10

6-1-13

Run On Your Own- Rest Recovery 30 minutes

6-2-13

OFF