Week #8 Rogers Cross Country

Week #8 Rogers Cross Country

7-15-13

8:00 am @ Rogers

WU/Core/Hills/CD

7-16-13

45 minute

Recovery Run

7-17-13

8:00 am @ Rogers

WU/IT/6X600/CD

7-18-13

Travel Run

8:00 am @ Wildwood Park

7-19-13

Tempo Run

15-20-15

7-20-13

65 minutes

Recovery Run

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