Dwyer Summer Training
Mount Sinai High School Physics Teacher/Head Coach Cross Country, Winter and Spring Track
 
Welcome to Dwyer Summer Training Page

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.  (1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)


Coach Dwyer's Website can easily be reached from google search "dwyerruns"
or https://www.quia.com/pages/dwyerruns.html

Coach Dwyer's Running Programs are designed for all participants regardless of your ability or popularity.  Our objective is to produce lifelong learners of the sport and to improve everyone's overall health and fitness.  It is expected that everyone that participates on this team be courteous, respectful, inclusive to all members, nice to each other and to always be a leader and do the right thing.  TEAM-Together Everyone Achieves More!

Tuesdays and Thursday from June 29th to July 30th. 
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills. 
4:15pm-4:30pm  Easy 10min-15min run.  Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers.  We have many campers attending.  It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Running Workouts-Intervals for Early Season Pacing.

Tentative Tuesday August 3rd and Thursday August 5th.
5:00pm-5:10pm Meet on Track/Turf.  Speed Ladder Drills to loosen up and get body moving
5:10pm-5:20pm Fence Stretches, Drills and Exercises (B's and C's to be added on Fence).  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series.   
5:20pm-5:30pm 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles.
5:30pm-5:45pm Strides and Running Drills.  Starting 123 and Starting 12.  Stride-Sprint-Float.  Bounding and skipping Drills.  Sprint Form Drills into strides on turf.  120m-150m Accelerations (Focus on First 5 steps).
5:45pm-6:30pm Running Workout
6:30pm-7:00pm Cool Down Run.  Cone Drills, Small Hurdles, Regular Hurdle Drills.  Stretch!

It is very important to challenge yourself throughout the summer.  Cross Train/Workout Videos/Running/Biking/Core Work/Balance Exercises/Muscular Work

Running Camps are for everyone regardless of your popularity and ability!  All campers are treated the same and it is expected that everyone smiles, is welcoming and nice to everyone!

https://longisland.news12.com/4-things-to-know-about-multitasking-and-how-to-tackle-your-tasks-instead

Why the First 15 Minutes of Your Run is So Hard and How To Crush It!
https://www.youtube.com/watch?v=LwVZ1fZQFJw

We all have infinitely more capacity than we believe. We also need to be champions of building capacity in others.  No one should be living up to less than their full potential.  Start by having high expectations for yourself. As you build your capacity, you will naturally inspire the same behavior in others, multiplying your impact.  Remember, great leaders don't create followers. They create more leaders.  Stop underachieving. Hold yourself and others accountable, and commit to living your life to your full potential.  It's time to elevate!

Good Morning Team,
The next time I see you, I will ask you if you have read this article AND DID YOU PRINT OUT TWO COPIES,  One for your kitchen refrigerator and the other for your bedroom, or anyplace that you will see it everyday!
SCHEDULE YOUR SUCCESS NOW!  READ THIS NOW and AGAIN and AGAIN until it sinks in!
When we have a greater understanding of WHY we do not take action on things, it is easier to let them go, free ourselves, or, actually stimulate ourselves enough to take action on them!

When it comes to understanding habits and behaviors, understanding is #1.

Then, YOU decide to take action or not.

Please schedule your success today.  If you have not signed up for my Google Classroom, DO IT NOW and make sure your teammates have done it also.  This is the LAST time I will post to any other google classroom EXCEPT the summer training page.  Please bookmark my  https://www.quia.com/pages/wdwyer/dwyerruns and my NEW SUMMER TRAINING PAGE https://www.quia.com/pages/wdwyer/summertraining  for Day to Day activities and TRAINING that needs to be done daily.  I will be adding additional resources which will help you to improve in all areas!

Hold yourself and your teammates accountable for Summer Training!
2021 Dwyer Summer Training for Anyone who wants to train!
Google Classroom Class code ngjgfzz

Here is important information that I highly recommend you read and take note of!  It is written by Dana Cavalea a 2000 Mount Sinai High School Graduate that I follow and have communicated with for many years about Coaching/Teaching with since he was a high school and college student.  Below is his Bio information with his written work.

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes.  Book Dana to Speak at your Company Event or Conference Today!

Hi Team....
Let me ask you a question....
Have you ever had something go a few weeks, months, or maybe even years that you wanted to get done but didn't?
I am sure you have.
Most people can answer YES to the above.
But why does this happen?
I believe for a few reasons....
1. Fatigue: When we are tired (or burnt-out) it is easier to push things to next week and the next week and the next week.
2. Fear of Success: What if what you put your efforts to works? Many have found comfort in talking about what they are going to do.... It is a part of their daily running narrative. SO, as a result of action, (success or failure) their narrative would have to change and most are not ready or willing for that!
3. Not 100% All-In: Often times we think we want to do something but we do not have that raw passion or love for it. Any resistance or thoughts of resistance, struggle, or hard work derail the efforts or even the first steps.
4. Over-Leveraged: You are doing too much of everything and trying to be too much of everything. So, you an not even imagine having to take on one more thing. That one thing is what can put you over the edge!
5. Doing It For The Wrong Reason(s): We can also find ourselves wanting something for the wrong reason and our gut will not let us proceed.  If you are doing something that you do not believe fully in for the cash or lifestyle it provides- and not for the love of it, your growth will be inhibited. Or, maybe, a parent or somebody else has put pressure on you and you want to prove it or show them.
When we have a greater understanding of WHY we do not take action on things, it is easier to let them go, free ourselves, or, actually stimulate ourselves enough to take action on them!
When it comes to understanding habits and behaviors, understanding is #1.
Then, YOU decide to take action or not.
I have a saying that I use: Schedule Your Success.
Once you gain understanding and you want to take action and are ready to take action- life can go very fast.
This is why you must schedule your success.
Schedule the actions you need to take to bring that success to life.
For example, over the last 4 weeks I have been commissioned with reading my new book, Habits of a Champion Team that will be out this Fall.
Have I done the reading?
Nope.
When I ask myself, why?
The answer is simple.
It is not in my schedule!
What is scheduled gets done.
Daily workouts = In the schedule.
Coaching calls = In the schedule.
Webinars & Teachings = In the schedule.
Call Backs = In the schedule.
Meal Times = In the schedule.
**What makes the schedule gets done. What does not make the schedule does not get done.
That one statement above will change your life and your production and your results.
Today, before your get going: Check your schedule.
See if you are scheduled for success.
You can even deconstruct your TO-DO list and put it in your schedule to ensure that it gets done!
Got it?
This is how you schedule your success.
Lets go.
WIN TODAY!
Your Coach,
COACH DANA CAVALEA

Tuesday 06/28/22 Day 1 of Training! Mind and Body!

Good Morning Team! 
Hopefully you have been relaxing a bit.  The most important thing we can do for our mind and body is to get into a strong routine to set us up for success.  Today would be a great day to start preparing our body and minds for future success.
Here are some tips to start your success today:
1. Get up and start drinking your water.
2. Do 5 pushups and 10 air squats.
3. Lay on your back, put one hand on your chest and one on your stomach and feel your Breathing pattern.
4. Light stretching.  More specifics will follow, show just start to limber up.

Here is a great Ted Talk that you should watch today.  I will ask you questions on it at camp.
The Power of Practice: Lessons From 10 Years of Pushups | Emily Saul | TEDxBoston
https://www.youtube.com/watch?v=hngDhaD6UaY

Work your mind daily!
A. Here is the link to the SAT Question of the Day!  One additional question everyday will lead to 365 questions after one year.  https://magoosh.com/hs/sat/sat-question-of-the-day/ 
B. Wordle - https://www.nytimes.com/games/wordle/index.html

Wednesday 06/29/22 Day 2 of Training! Mind and Body!

Good Morning Team! 
Thank You and Great Job with the camps!  Please try to learn the campers names as that is the first step in creating a real bond with them.  Try to remember both their first and last names.  If you are helping with the attendance sheet, please do your best to take accurate attendance and try to remember to get the throwers attendance and also encourage the throwers to stay and train. 

The most important thing we can do for our mind and body is to get into a strong routine to set us up for success.  Spend time each day preparing your body and minds for future success.
Here are some tips to start your success today:
1. Get up and start drinking your water.
2. Do 5 pushups and 10 air squats.  Add in your toe raises and shin exercises along with Y's, T's, W's etc. like we did at practice.  View your tube video for refresher.
https://www.youtube.com/watch?v=w7tj4fmgF00
https://www.youtube.com/watch?v=SRo-mBPFBYY
3. Lay on your back, put one hand on your chest and one on your stomach and feel your Breathing pattern.
4. Light stretching.
If you are rushed, do the 8 minutes stretching, if you have more time do the FULL 26 minute stretch.
https://www.youtube.com/watch?v=_QTJOAI0UoU&t=645s
https://www.youtube.com/watch?v=6WbQniE2R9c
https://www.youtube.com/watch?v=zyKuF5saEnM

The Power of Practice: Lessons From 10 Years of Pushups | Emily Saul | TEDxBoston
https://www.youtube.com/watch?v=hngDhaD6UaY

Work your mind daily!
A. Here is the link to the SAT Question of the Day!  One additional question everyday will lead to 365 questions after one year.  https://magoosh.com/hs/sat/sat-question-of-the-day/ 
B. Wordle - https://www.nytimes.com/games/wordle/index.html
C. Nerdle - https://nerdlegame.com/

Wednesday 06/30/22 Day 3 of Training! Mind and Body!

Good Morning Team! 
Looking forward to seeing you at camp today!  Please try to learn the campers names as that is the first step in creating a real bond with them.  Try to remember both their first and last names.  If you are helping with the attendance sheet, please do your best to take accurate attendance and try to remember to get the throwers attendance and also encourage the throwers to stay and train with the running. 

The most important thing we can do for our mind and body is to get into a strong routine to set us up for success.  Spend time each day preparing your body and minds for future success.
Here are some tips to start your success today:
1. Get up and start drinking your water.
2. Do 5 pushups and 10 air squats.  Add in your toe raises and shin exercises along with Y's, T's, W's, L's  etc. like we did at practice.  View your tube video for refresher.
How To Do Y, T, L, and I Raises For Shoulder Health
https://www.youtube.com/watch?v=w7tj4fmgF00
Y's, T's, W's
https://www.youtube.com/watch?v=SRo-mBPFBYY
This is a shoulder stabilizing exercise. The focus for the three drills is to pull the shoulder blades back and down, not allowing the traps to overpower the drill.
3. Lay on your back, put one hand on your chest and one on your stomach and feel your Breathing pattern.
4. Check these Exercises Out - 16 Dynamic Stretches for Runners
https://www.youtube.com/watch?v=pZYmiEnDFX8&t=24s
16 Dynamic Stretches for Runners
1. Standing Calf and Hamstring Stretch (0:41)
2. Three Way Leg Swings  (0:52)
3. Hurdles (1:10)
4. Crescent to Hamstring Stretch (1:25)
5. Knee Pull (1:38)
6. Standing Squat Stretch (1:50)
7. Standing TFL Stretch (2:03)
8. Standing Glute Stretch (2:19)
9. Cross Body Knee with Lateral Leg Raise (2:31)
10. Squat with Rotational Reach (2:43)
11. Frankensteins (2:56)
12. Lunge and Reach (3:08)
13. Knee Tuck with Kick Back (3:23)
14. Calf Raise Circles ( 3:36)
15. Three Way Ankle Mobility (3:53)
16. Three Way Shin Stretch (4:12)
Here are some stretching Routines to check out and follow along with.  If you are rushed, do the 8 minutes stretching, if you have more time do the FULL 26 minute stretch.
Relaxing FULL BODY STRETCH // Flexibility & Mobility (26:06)
https://www.youtube.com/watch?v=6WbQniE2R9c
8-Minute Standing Total Full Body Stretch, Stretching Exercises You Can Do Off the Floor (9:06)
https://www.youtube.com/watch?v=zyKuF5saEnM
Work your mind daily!
A. Here is the link to the SAT Question of the Day!  One additional question everyday will lead to 365 questions after one year.  https://magoosh.com/hs/sat/sat-question-of-the-day/ 
B. Wordle - https://www.nytimes.com/games/wordle/index.html
C. Nerdle - https://nerdlegame.com/

Change Your Breath, Change Your Life | Lucas Rockwood | TEDxBarcelona
https://www.youtube.com/watch?v=_QTJOAI0UoU&t=645s

The Power of Practice: Lessons From 10 Years of Pushups | Emily Saul | TEDxBoston
https://www.youtube.com/watch?v=hngDhaD6UaY







Tuesday 06/22/21 Day 1 of Training
You are physically resting at this point in time, but we can start preparing our body and minds for future success.
Here are some tips to start your success today:
Get up and start drinking your water.
Breathing exercises and light stretching to prepare your body for the day.
Here is the link to the SAT Question of the Day!  One additional question everyday will lead to 365 questions after one year.
https://magoosh.com/hs/sat/sat-question-of-the-day/ 

Wednesday 06/23/21 Day 2 of Training
You are physically resting at this point in time, but we can start preparing our body and minds for future success.
Here are some tips to start your success today:
1. Get up and start drinking your water.
2. Think about planning healthier meals each day.
3. Think about how much you want to improve over the summer months.
4. Breathing exercises and light stretching to prepare your body for the day.  You do what works for you!
But DO SOMETHING!  If you are rushed, do the 8 minutes stretching, if you have more time do the FULL 26 minute stretch.
https://www.youtube.com/watch?v=_QTJOAI0UoU&t=645s
https://www.youtube.com/watch?v=6WbQniE2R9c
https://www.youtube.com/watch?v=zyKuF5saEnM
5. Here is the link to the SAT Question of the Day!  One additional question everyday will lead to 365 questions after one year.
https://magoosh.com/hs/sat/sat-question-of-the-day/ 

Thursday 06/24/21 Day 3 of Training
You are physically resting at this point in time, but we can start preparing our body and minds for future success.
Here are some tips to start your success today:
1. Get up and start drinking your water.
2. Think about planning healthier meals each day.
3. Think about how much you want to improve over the summer months.
4. Breathing exercises and light stretching to prepare your body for the day.  You do what works for you!
5. Martial Fusion® Basic Warm Up Exercises
https://www.youtube.com/watch?v=oRqO3JKjEJs&ab_channel=MARTIALFUSION
6. Easy Exercises to Improve Posture
https://www.youtube.com/watch?v=vK-kEkAlOC0&ab_channel=AndreaTaylor-WellMe
7. Here is the link to the SAT Question of the Day!  One additional question everyday will lead to 365 questions after one year.
https://magoosh.com/hs/sat/sat-question-of-the-day/ 

Friday 06/25/21 Day 4 of Training
You are physically resting at this point in time, but we can start preparing our body and minds for future success.  Here are some tips to start your success today:
1. Get up, wash your face with cold water and start drinking your water.
2. Yard by yard can be very hard, but inch by inch is a cinch! Repeat this 3 times now!
3. View 2021 Exercise Demonstrations
https://www.youtube.com/playlist?list=PLQ8ot_XrE-KWfg-e2P4x_O2lWgjh_dYj3
a. Do 20 repetitions of superman, crunches, side lunges and mountain climbers.
4. Guided Meditation for Beginners for Stress and Anxiety
https://www.youtube.com/watch?v=uli0txB8TSg
5. Martial Fusion® Basic Warm Up Exercises
https://www.youtube.com/watch?v=oRqO3JKjEJs&ab_channel=MARTIALFUSION
6. Easy Exercises to Improve Posture-You can just pick up two water bottles and work the proper body mechanics and routine.
https://www.youtube.com/watch?v=vK-kEkAlOC0&ab_channel=AndreaTaylor-WellMe
7. Here is the link to the SAT Question of the Day!  One additional question everyday will lead to 365 questions after one year.
https://magoosh.com/hs/sat/sat-question-of-the-day/ 

Saturday 06/26/21 Day 5 of Training
Good Morning Team,
Here are links to various sites to help improve your thinking skills!
You may pick the ones that work for you daily and I will no longer send out the links daily!
https://www.number2.com/
ACT Question of the Day https://www.number2.com/question-of-the-day/
ACT Word of the Day https://www.number2.com/act-word-of-the-day/
SAT Word of the Day https://www.number2.com/sat-word-of-the-day/
SAT Question of the Day https://www.number2.com/sat-question-of-the-day/
https://thecriticalreader.com/question-of-the-day/
https://www.varsitytutors.com/act-questions-of-the-day
You are physically resting from running at this point in time.  We will begin running Training on Tuesday!  Let's continue to prepare our body and minds for future success.  Here are some tips to start your success today:
1. Get up, wash your face with cold water and start drinking your water.
2. Yard by yard can be very hard, but inch by inch is a cinch! Repeat this 3 times now!
3. View 2021 Exercise Demonstrations
https://www.youtube.com/playlist?list=PLQ8ot_XrE-KWfg-e2P4x_O2lWgjh_dYj3
a. Do 20 repetitions of superman, crunches, side lunges, mountain climbers, and now add leg raises.
4. Martial Fusion® Basic Warm Up Exercises
https://www.youtube.com/watch?v=oRqO3JKjEJs&ab_channel=MARTIALFUSION
5. You will do a kickboxing workout today!
7-MIN Kickboxing Cardio Workout
https://www.youtube.com/watch?v=wr7uUL8L8ZE&list=PLHijBS2xwF4NSDcO_j9YMtazFc4TI63Rn&index=13&t=87s
6. Guided Meditation for Beginners for Stress and Anxiety
https://www.youtube.com/watch?v=uli0txB8TSg
7.  I will not send anything out on Sunday as you do what works for you and your family.  Feel free to go back and review the week's material that I have sent you.  First Week of running only do what we do together at camp.  It is imperative that you stick with the plan and the process that I will be setting up for you.  I am a strong believer, when it comes to training, it is much better to do too little than it is to do too much RUNNING!  Core work, conditioning exercises and balance work will ONLY Help you!  Keep all running on soft surfaces for at least TWO more weeks!

Monday 06/28/21 Day 6 of Training
"Simplicity is the ultimate sophistication."  Leonardo da Vinci
If you have started your training and following along, you will start to feel much stronger after this week.  If you are just starting your training, just remember to do something everyday to make yourself better than you were the day before!
1. Get up, wash your face with cold water and start drinking your water.
2. Yard by yard can be very hard, but inch by inch is a cinch! Repeat this 3 times now!
3. "Simplicity is the ultimate sophistication."  Leonardo da Vinci
Basic exercises perfectly executed will help you more than you can imagine.  Just get stronger everyday and you will reap the benefits at the end of the season when you really need it.  It is like your bank account, put in a little everyday, and when you really need it, it will be there with more than you thought that you have put in.
4. View 2021 Exercise Demonstrations
https://www.youtube.com/playlist?list=PLQ8ot_XrE-KWfg-e2P4x_O2lWgjh_dYj3
a. Do 24 repetitions of superman, crunches, side lunges, mountain climbers, leg raises, and now add situps.  You are now up to a total of 144 repetitions!  Congratulations!
5. Martial Fusion® Basic Warm Up Exercises
https://www.youtube.com/watch?v=oRqO3JKjEJs&ab_channel=MARTIALFUSION
I like the extra stretching and warming up and cooling down through the martial arts.
6. 5 Minute Leg Workout | Follow Along with No Equipment
https://www.youtube.com/watch?v=k8_EmzD1trk
The exercises are as follows: Traditional squats, Sumo squat, Lunge, Lunge, Close stance squat. Each exercise to complete for 1 minute each. Within each minute the breakdown is as follows:  0-20 seconds: full range, 20-40 seconds: pulses , 40-60 seconds: hold.

Tuesday 06/29/21 Day 7 of Training
"Simplicity is the ultimate sophistication."  Leonardo da Vinci
If you have started your training and following along, you will start to feel much stronger after this week.  If you are just starting your training, just remember to do something everyday to make yourself better than you were the day before!
1. Get up, wash your face with cold water and start drinking your water.  The heat and humidity is very high.  You must take it easy in the heat and keep up with hydration and nutrition to prepare your body for training.
2. Yard by yard can be very hard, but inch by inch is a cinch! Repeat this 3 times now!
3. "Simplicity is the ultimate sophistication."  Leonardo da Vinci
Only worry about stretching at home today.  We will be training on the track later.  You can do these both in the morning or one before and the unwind after training camp.
4. 5 Min Full Body Warm Up with Caroline Girvan
https://www.youtube.com/watch?v=c0VxUFHdYzs
5. UNWIND 20 Min Full Body Stretch Routine | Caroline Girvan
https://www.youtube.com/watch?v=y87vSUoIMGU

*Here is the information on the Training and Camps that I have going!  Feel free to join and do what you can.  If you are volunteering to help with the Camps, remember it is NOT about YOU, it is about servicing our campers.  What you will see is that the more you help others and help with the instruction the more you end up learning and understanding!
Tuesday June 29th and Thursday July 1st. 
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills. 
4:15pm-4:30pm  Easy 10min-15min run.  Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers.  We have many campers attending.  It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.

Wednesday 06/30/21 Day 8 of Training
"Simplicity is the ultimate sophistication."  Leonardo da Vinci
Awesome work at Camps yesterday!  You help and effort is very much appreciated!
1. Get up, wash your face with cold water and start drinking your water.  The heat and humidity is very high.  You must take it easy in the heat and keep up with hydration and nutrition to prepare your body for training.
2. 5 Min Full Body Warm Up with Caroline Girvan
https://www.youtube.com/watch?v=c0VxUFHdYzs
3. 5 Minute PLANK CHALLENGE | Follow Along Workout
https://www.youtube.com/watch?v=HFaZI5Logxs
Today’s workout is a simple but challenging plank variation workout! Here's the lineup...
1. Hip twists (30 secs) 2. Hips up and down (30 secs) 3. Plank ladder (30 secs) 4. Saw rocker (30 secs) 5. Saw hold (30 secs) 6. Alternate leg raise (30 secs) 7. Alt leg elevated to knee tuck (30 secs) 8. Alternate knee to elbow (30 secs) 9. Plank rolls (30 secs) 10. Plank (30 secs)
4. Feel Free to pick a kickboxing workout today.  Here is an entire playlist!
MARTIAL FUSION® KICKBOXING POWER WORKOUTS Playlist
https://www.youtube.com/playlist?list=PLHijBS2xwF4NSDcO_j9YMtazFc4TI63Rn
5. UNWIND 20 Min Full Body Stretch Routine | Caroline Girvan
https://www.youtube.com/watch?v=y87vSUoIMGU

Thursday 07/01/21 Day 9 of Training
"Simplicity is the ultimate sophistication."  Leonardo da Vinci
We will need to keep an eye on the weather today!  If heavy rain, thunder and/or lightening we will not be able to train outdoors.  I am working on securing the gym if necessary.  I will update all here and on my website as needed.  Please check before leaving your house.
1. Get up, wash your face with cold water and start drinking your water.  The heat and humidity is very high.  You must take it easy in the heat and keep up with hydration and nutrition to prepare your body for training.
2. 5 Min Full Body Warm Up with Caroline Girvan
https://www.youtube.com/watch?v=c0VxUFHdYzs
3. Feel Free to pick a kickboxing workout today.  Here is an entire playlist!
MARTIAL FUSION® KICKBOXING POWER WORKOUTS Playlist
https://www.youtube.com/playlist?list=PLHijBS2xwF4NSDcO_j9YMtazFc4TI63Rn
4. UNWIND 20 Min Full Body Stretch Routine | Caroline Girvan
https://www.youtube.com/watch?v=y87vSUoIMGU
Here is the information on the Training and Camps!  Feel free to join and do what you can.  Remember that the more you help others and help with the instruction the more you end up learning and understanding!
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills. 
4:15pm-4:30pm  Easy 10min-15min run.  Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers.  We have many campers attending.  It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.

Friday 07/02/21 Day 10 of Training
"Simplicity is the ultimate sophistication."  Leonardo da Vinci
We will need to keep an eye on the weather today!  If heavy rain, thunder and/or lightening we will not be able to train outdoors.  I am working on securing the gym if necessary.  I will update all here and on my website as needed.  Please check before leaving your house.
1. Get up, wash your face with cold water and start drinking your water.  The heat and humidity is very high.  You must take it easy in the heat and keep up with hydration and nutrition to prepare your body for training.
2. 5 Min Full Body Warm Up with Caroline Girvan
https://www.youtube.com/watch?v=c0VxUFHdYzs
3. Easy Exercises to Improve Posture-You can just pick up two water bottles and work the proper body mechanics and routine.
https://www.youtube.com/watch?v=vK-kEkAlOC0&ab_channel=AndreaTaylor-WellMe
1. Plank 2. Swimmers 3. Scarecrow 4. Dumbbell Side Bends 5. Shoulder Rotations 6. Dumbbell Halos 7. Spine Openers
4. 45 Minute Unilateral Full Body Workout at Home | Caroline Girvan
https://www.youtube.com/watch?v=I_3I73B1NPo
5. UNWIND 20 Min Full Body Stretch Routine | Caroline Girvan
https://www.youtube.com/watch?v=y87vSUoIMGU

Saturday 07/03/21 Day 11 of Training
If you have been doing the training that I have been sending you, you will start feeling the change in your body.  Every 2-3 week is usually a cycle for improvement.
"Review your goals twice every day in order to be focused on achieving them."  Les Brown
"Simplicity is the ultimate sophistication."  Leonardo da Vinci
1. Get up, wash your face with cold water and start drinking your water. 
2. 5 Min Full Body Warm Up with Caroline Girvan
https://www.youtube.com/watch?v=c0VxUFHdYzs
3. Hopefully you did the weight training yesterday for your full body.  If not you can do that one today or do a kickboxing workout from the playlist.
MARTIAL FUSION® KICKBOXING POWER WORKOUTS Playlist
https://www.youtube.com/playlist?list=PLHijBS2xwF4NSDcO_j9YMtazFc4TI63Rn
4. Enjoy your 4th of July Weekend!

Monday 07/05/21 Day 12 of Training
Hope everyone had a great 4th of July and a wonderful weekend! 
Remember what Henry Ford has said, "If you think you can, or think you can't, you are right!  I want you to add at least one day of riding your bike for training this week.  We will continue running on Tuesdays and Thursdays.  Next week, we will add running days.  For now two running days is all you need to do. Read this NOW!
1. Inside Emily Sisson’s Training Secret Weapon: Steady Progress
https://www.runnersworld.com/training/a26588916/emily-sisson-training/
2. Get up, wash your face with cold water and start drinking your water. 
3. 6 Effective Core Exercises Every Runner Should Do Regularly
https://www.runnersworld.com/training/a20818899/the-6-most-effective-core-exercises-for-distance-athletes/
4. This HIIT Workout Requires No Equipment But Will Get You Fit, Fast
https://www.runnersworld.com/training/a35006515/bodyweight-hiit-workout/
5. 15-Minute At-Home Ab Workout | LES MILLS CORE | LES MILLS X REEBOK NANO SERIES
https://www.youtube.com/watch?v=3LlvMrjLar0&t=471s

I will leave stretching videos as well as kickboxing playlist which can be always be added to your workouts.
5 Min Full Body Warm Up with Caroline Girvan
https://www.youtube.com/watch?v=c0VxUFHdYzs
UNWIND 20 Min Full Body Stretch Routine | Caroline Girvan
https://www.youtube.com/watch?v=y87vSUoIMGU
MARTIAL FUSION® KICKBOXING POWER WORKOUTS Playlist
https://www.youtube.com/playlist?list=PLHijBS2xwF4NSDcO_j9YMtazFc4TI63Rn

Tuesday 07/06/21 Day 13 of Training
Remember what Henry Ford has said, "If you think you can, or think you can't, you are right!  I want you to add at least one day of riding your bike for training this week.  We will continue running on Tuesdays and Thursdays.  Next week, we will add running days.  For now two running days is all you need to do. Read this NOW!
1. How to Build Confidence as a Runner
https://www.runnersworld.com/training/a36729025/how-to-build-confidence-as-a-runner/
2. Get up, wash your face with cold water and start drinking your water. 
3. 6 Effective Core Exercises Every Runner Should Do Regularly
https://www.runnersworld.com/training/a20818899/the-6-most-effective-core-exercises-for-distance-athletes/
4. This HIIT Workout Requires No Equipment But Will Get You Fit, Fast
https://www.runnersworld.com/training/a35006515/bodyweight-hiit-workout/
5. Camps and Training Today!
Here is the information on the Training and Camps!  Feel free to join and do what you can.  Remember that the more you help others and help with the instruction the more you end up learning and understanding!
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills. 
4:15pm-4:30pm  Easy 10min-15min run.  Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers.  We have many campers attending.  It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.

I will leave stretching videos as well as kickboxing playlist which can be always be added to your workouts.
5 Min Full Body Warm Up with Caroline Girvan
https://www.youtube.com/watch?v=c0VxUFHdYzs
UNWIND 20 Min Full Body Stretch Routine | Caroline Girvan
https://www.youtube.com/watch?v=y87vSUoIMGU
MARTIAL FUSION® KICKBOXING POWER WORKOUTS Playlist
https://www.youtube.com/playlist?list=PLHijBS2xwF4NSDcO_j9YMtazFc4TI63Rn
15-Minute At-Home Ab Workout | LES MILLS CORE | LES MILLS X REEBOK NANO SERIES
https://www.youtube.com/watch?v=3LlvMrjLar0&t=471s

Wednesday 07/07/21 Day 14 of Training
14 days of Training!  How many did you complete?
Remember what Henry Ford has said, "If you think you can, or think you can't, you are right!  I want you to add at least one day of riding your bike for training this week.  We will continue running on Tuesdays and Thursdays.  Next week, we will add running days.  For now two running days is all you need to do. Read this NOW!  Training starts with your mind!  "What will you do today that will make you proud in a year?"  Unknown
1. Emily Sisson’s 7 Secrets for Nailing a Tough Race
https://www.runnersworld.com/runners-stories/a36880983/emily-sisson-secrets-for-running-a-tough-race/
2. Get up, wash your face with cold water and start drinking your water. 
3. 6 Effective Core Exercises Every Runner Should Do Regularly
https://www.runnersworld.com/training/a20818899/the-6-most-effective-core-exercises-for-distance-athletes/
4. This HIIT Workout Requires No Equipment But Will Get You Fit, Fast
https://www.runnersworld.com/training/a35006515/bodyweight-hiit-workout/
5. 45 Minute Unilateral Full Body Workout at Home | Caroline Girvan
https://www.youtube.com/watch?v=I_3I73B1NPo
Mostly compound dumbbell lifts performed unilaterally targeting the back, chest, shoulders and entire lower body! A lot of muscles involved within each exercise before we turn up the pace towards the end with some full body movements to increase the heartrate! For this unilateral full body workout, you will need a pair of dumbbells and your mat! An option is a chair or something to lean against for the single arm rows but you can simply lean supporting hand on opposite knee!  The dumbbells I am using for your reference are 17.5kg each and 9kg each.  The timer will be on throughout for 45 seconds of work, 15 seconds rest.  We will perform most of the exercises for 2 sets per side, however towards the end with the full body movements, it will be one set per side!
BENT OVER ROW, SWITCH, SWITCH, SWITCH, UNEVEN SQUAT, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, STAGGERED RDL, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, SINGLE SIDE CHEST PRESS, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, STATIC LUNGE, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, STAGGERED RDL, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, ARNOLD PRESS, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, REAR DELT ROW, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, STAGGERED RDL, SWITCH SIDE
SWITCH SIDE, SWITCH SIDE, SQUAT TO PRESS, SWITCH SIDE, SINGLE SIDE MAKER, SWITCH SIDE, ONE SIDE STAGGERED SQUAT TO PRESS, SWITCH SIDE, ONE SIDED CHEST TO FLOOR BURPEE, SWITCH SIDE

Thursday 07/08/21 Day 15 of Training
15 days of Training!  How many did you complete?
Remember what Henry Ford has said, "If you think you can, or think you can't, you are right!  I want you to add at least one day of riding your bike for training this week.  We will continue running on Tuesdays and Thursdays.  Next week, we will add running days.  For now two running days is all you need to do. Read this NOW!  Training starts with your mind!  "What will you do today that will make you proud in a year?"  Unknown

1. Get up, wash your face with cold water and start drinking your water. 
2. Nourish your mind NOW!  How Scout Bassett Keeps Pushing Forward in the Face of Adversity  “If you have the courage and the perseverance to go after your dreams, all things really are possible.”
https://www.runnersworld.com/runners-stories/a36842494/how-scout-bassett-pushes-forward-in-the-face-of-adversity/
3. Yoga for Flexible Mind and Body | Yoga With Adriene
https://www.youtube.com/watch?v=xFEAOzWLx8Y
4. Track Camp Tonight

Friday 07/09/21 Day 16 of Training
16 days of Training!  How many did you complete?
Remember what Henry Ford has said, "If you think you can, or think you can't, you are right!  I want you to add at least one day of riding your bike for training this week.  We will continue running on Tuesdays and Thursdays.  Next week, we will add running days.  For now two running days is all you need to do. Read this NOW!  Training starts with your mind!  "What will you do today that will make you proud in a year?"  Unknown

1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!  Read and you can do in your workout!
2.This 15-Minute Total Body Workout Strengthens You From Head to Toe https://www.runnersworld.com/health-injuries/g36895451/15-minute-full-body-workout/
3. Continue withWatch Next
7 Hip Exercises to Prevent Injury

Saturday 07/10/21 Day 17 of Training
17 days of Training!  How many did you complete?
Remember what Henry Ford has said, "If you think you can, or think you can't, you are right!  I want you to add at least one day of riding your bike for training this week.  We will continue running on Tuesdays and Thursdays.  Next week, we will add running days.  For now two running days is all you need to do. Read this NOW!  Training starts with your mind!  "What will you do today that will make you proud in a year?"  Unknown

1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!  Read and you can do in your workout!
2.Use This Healthy Grocery List to Fuel Your Miles
Here’s exactly what you need every week for good health and top performance.
https://www.runnersworld.com/nutrition-weight-loss/a20833574/the-best-foods-for-runners-0/
3. 30 Minute ABSolute ABS and Core Workout at Home | Caroline Girvan
https://www.youtube.com/watch?v=eAi7EAE6-cU&t=623s

Monday 07/12/21 Day 18 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!
2. The Importance of Breakfast for Runners, According to New Research
Skipping this meal may leave you short on nutrients essential for powering your runs.
https://www.runnersworld.com/news/a36879373/importance-of-breakfast-for-getting-essential-nutrients-study/
3. ⭐GLOW UP CHALLENGE // DAY 3: Legs & Booty AMRAP Workout
https://www.youtube.com/watch?v=l6l4319x-n0

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Tuesday 07/13/21 Day 19 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!
2. 3 Research-Backed Tips for a Fast Strength Workout
Build more muscle without burning more time.
https://www.runnersworld.com/news/a36945491/how-to-design-a-time-efficient-strength-training-program-study/
3. Read about and Practice these movements.
5 Dynamic Warmup Stretches to Do Before Every Run
These simple moves help you avoid injuries by improving flexibility.
https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/
4. Man Maker Mayhem Workout | Total-Body Dumbbell Fix
https://www.youtube.com/watch?v=TdUlF4F2nto
5. Camps and Training Today!  Still warm, humid and chance for thunderstorms
Here is the information on the Training and Camps!  Feel free to join and do what you can.  Remember that the more you help others and help with the instruction the more you end up learning and understanding!
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills. 
4:15pm-4:30pm  Easy 10min-15min run.  Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers.  We have many campers attending.  It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Wednesday 07/14/21 Day 20 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!
2. Read about and Practice these movements.
5 Dynamic Warmup Stretches to Do Before Every Run
These simple moves help you avoid injuries by improving flexibility.
https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/
3. BODYCOMBAT INVINCIBLE | Workout #14 | Free cardio workout
https://www.youtube.com/watch?v=xbABGepKT2o&t=6s

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Thursday 07/15/21 Day 21 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!
2. Read about and Practice these movements.
5 Dynamic Warmup Stretches to Do Before Every Run
These simple moves help you avoid injuries by improving flexibility.
https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/
3. Read about and Practice these movements.
4 Glute Stretches You Should Do Every Day to Run Faster and Avoid Injury
Your glutes are your primary source of power on the run. Show them a little love with these moves.
https://www.runnersworld.com/training/a28708481/glute-stretches/
4. Man Maker Mayhem Workout | Total-Body Dumbbell Fix
https://www.youtube.com/watch?v=TdUlF4F2nto
5. Camps and Training Today!  Still warm, humid and chance for thunderstorms
Here is the information on the Training and Camps!  Feel free to join and do what you can.  Remember that the more you help others and help with the instruction the more you end up learning and understanding!
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills. 
4:15pm-4:30pm  Easy 10min-15min run.  Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers.  We have many campers attending.  It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Friday 07/16/21 Day 22 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!
2. Read about and Practice these movements.
5 Dynamic Warmup Stretches to Do Before Every Run
These simple moves help you avoid injuries by improving flexibility.
https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/
3. Read about and Practice these movements.
4 Glute Stretches You Should Do Every Day to Run Faster and Avoid Injury
Your glutes are your primary source of power on the run. Show them a little love with these moves.
https://www.runnersworld.com/training/a28708481/glute-stretches/
4. Monster Monday At-Home HIIT Workout: FYR: Hannah Eden's 30 Day Fitness Plan by RSP  https://www.youtube.com/watch?v=NdYi2KLQPEo&t=691s

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Saturday 07/17/21 Day 23 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!
2. Read about and Practice these movements.
A Hip Workout for Injury Prevention and Better Running Efficiency
While it’s easy to remember to work large muscle groups, we often forget that our hips are equally as important.
https://www.runnersworld.com/training/a36942254/hip-workouts/
3. Read about and Practice these movements.
This Lower Body Circuit Can Help Runners Build Strength
Work to build the unilateral strength you’ll need to finish strong every time.
https://www.runnersworld.com/training/a30794765/lower-body-dumbbell-workout-runners/
4. At-Home Core & Upper-Body Workout | FYR 2.0: Hannah Eden's Muscle-Building Fat-Loss Plan
https://www.youtube.com/watch?v=5A_fOVOXOn4

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Monday 07/19/21 Day 24 of Training
1. Get up, wash your face with cold water and start drinking your water. 
2. Perform some light stretching and practice some muscle activation movements.
3. Nourish your mind NOW!  Read about and Practice these movements.
The Best Ab Workouts to Build a Muscular Six-Pack
Want to know how to get abs? Train your core with ab workouts that will build size and definition right where you want to see it! This 20-week ab workout program is all you need.
https://www.bodybuilding.com/content/beginner-core-training-guide.html
4. At Home Core Workout | Clutch Life: Ashley Conrad's 24/7 Fitness Trainer
https://www.youtube.com/watch?v=dJlFmxiL11s&t=314s

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Tuesday 07/20/21 Day 25 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!
2. Read about and Practice these movements.
5 Dynamic Warmup Stretches to Do Before Every Run
These simple moves help you avoid injuries by improving flexibility.
https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/
3. Read about and Practice these movements.
4 Glute Stretches You Should Do Every Day to Run Faster and Avoid Injury
Your glutes are your primary source of power on the run. Show them a little love with these moves.
https://www.runnersworld.com/training/a28708481/glute-stretches/
4. At Home Core Workout | Clutch Life: Ashley Conrad's 24/7 Fitness Trainer
https://www.youtube.com/watch?v=dJlFmxiL11s&t=314s
5. Camps and Training Today!  Still warm, humid and chance for thunderstorms
Here is the information on the Training and Camps!  Feel free to join and do what you can.  Remember that the more you help others and help with the instruction the more you end up learning and understanding!
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills. 
4:15pm-4:30pm  Easy 10min-15min run.  Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers.  We have many campers attending.  It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Wednesday 07/21/21 Day 26 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!
2. Read about and Practice these movements.
5 Dynamic Warmup Stretches to Do Before Every Run
These simple moves help you avoid injuries by improving flexibility.
https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/
3. Read about and Practice these movements.
4 Glute Stretches You Should Do Every Day to Run Faster and Avoid Injury
Your glutes are your primary source of power on the run. Show them a little love with these moves.
https://www.runnersworld.com/training/a28708481/glute-stretches/
4. BEASTMODE SHOULDERS AND ARMS - Intense Upper Body Workout | Day 2
https://www.youtube.com/watch?v=NdLIe-A1HLk

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Thursday 07/22/21 Day 27 of Training
1. Get up, wash your face with cold water and start drinking your water. 
2. 15-Minute Plank & Push-Up Barre Workout With Britany Williams
https://www.youtube.com/watch?v=n76zINFcy5g
3. CHILLED CARDIO WORKOUT | No Equipment, No Repeat, No Jumping
https://www.youtube.com/watch?v=a-V4Or5xyis
3. Camps and Training Today!  Add Shin and Calf exercises as well as Y T W Egyptians.
Here is the information on the Training and Camps!  Feel free to join and do what you can.  Remember that the more you help others and help with the instruction the more you end up learning and understanding!
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills. 
4:15pm-4:30pm  Easy 10min-15min run.  Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers.  We have many campers attending.  It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Friday 07/23/21 Day 28 of Training
1. Get up, wash your face with cold water and start drinking your water. 
2. BEASTMODE LEG DAY - Intense Leg Workout with Dumbbells | Day 1
https://www.youtube.com/watch?v=6tIoUPpqurg

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Saturday 07/24/21 Day 29 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Check Out the following playlists and pick something that you would like to do today.
2. Meditation, Stress Relief and Relaxation Jessica Smith Playlist
https://www.youtube.com/playlist?list=PLe5P3ayTEj7aKbEsfjpxdMtQUjZcV4hy3
3. Kickboxing Workouts Jessica Smith Playlist
https://www.youtube.com/playlist?list=PLe5P3ayTEj7ZjQurEe8Tavy0QccRSZc9I

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Monday 07/26/21 Day 30 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Check Out the following playlists and pick something that you would like to do today.
2. Meditation, Stress Relief and Relaxation Jessica Smith Playlist
https://www.youtube.com/playlist?list=PLe5P3ayTEj7aKbEsfjpxdMtQUjZcV4hy3
3. Kickboxing Workouts Jessica Smith Playlist
https://www.youtube.com/playlist?list=PLe5P3ayTEj7ZjQurEe8Tavy0QccRSZc9I
Or Pick a Hannah Eden Workout
4. Monster Monday At-Home HIIT Workout: FYR: Hannah Eden's 30 Day Fitness Plan by RSP  https://www.youtube.com/watch?v=NdYi2KLQPEo&t=691s
5. At-Home Core & Upper-Body Workout | FYR 2.0: Hannah Eden's Muscle-Building Fat-Loss Plan  https://www.youtube.com/watch?v=5A_fOVOXOn4
6. Monster Monday At-Home HIIT Workout | Hannah Eden's FYR 2.0
https://www.youtube.com/watch?v=TfpX_cLkziY

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Tuesday 07/27/21 Day 31 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!
2. How to Get—and Stay—Motivated to Run
https://www.runnersworld.com/beginner/a36782211/begginner-running-how-to-stay-motivated/
3. Read about and Practice these movements.
5 Dynamic Warmup Stretches to Do Before Every Run
These simple moves help you avoid injuries by improving flexibility.
https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/
3. Read about and Practice these movements.
4 Glute Stretches You Should Do Every Day to Run Faster and Avoid Injury
Your glutes are your primary source of power on the run. Show them a little love with these moves.
https://www.runnersworld.com/training/a28708481/glute-stretches/
5. V-Ups Build Core Strength and Stability—Here’s a 4-Move Workout to Try
https://www.runnersworld.com/training/a37065357/v-ups/
6. Six Pack Standing Abs Workout (Heather Robertson)
https://www.youtube.com/watch?v=HLpZhfgv-5Y
7. Camps and Training Today!  Still warm, humid and chance for thunderstorms
Here is the information on the Training and Camps!  Feel free to join and do what you can.  Remember that the more you help others and help with the instruction the more you end up learning and understanding!
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills. 
4:15pm-4:30pm  Easy 10min-15min run.  Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers.  We have many campers attending.  It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Wednesday 07/28/21 Day 32 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!
2. How to Get—and Stay—Motivated to Run
https://www.runnersworld.com/beginner/a36782211/begginner-running-how-to-stay-motivated/
3. Read about and Practice these movements.
5 Dynamic Warmup Stretches to Do Before Every Run
These simple moves help you avoid injuries by improving flexibility.
https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/
3. Read about and Practice these movements.
4 Glute Stretches You Should Do Every Day to Run Faster and Avoid Injury
Your glutes are your primary source of power on the run. Show them a little love with these moves.
https://www.runnersworld.com/training/a28708481/glute-stretches/
5. V-Ups Build Core Strength and Stability—Here’s a 4-Move Workout to Try
https://www.runnersworld.com/training/a37065357/v-ups/
6. Six Pack Standing Abs Workout (Heather Robertson)
https://www.youtube.com/watch?v=HLpZhfgv-5Y
7. BEASTMODE LOWER BODY WORKOUT - Legs, Quads, Hamstrings, Glutes | Day 7
https://www.youtube.com/watch?v=UEWEYeJGkLM

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Thursday 07/29/21 Day 33 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!
2. How to Get—and Stay—Motivated to Run
https://www.runnersworld.com/beginner/a36782211/begginner-running-how-to-stay-motivated/
3. Killer Kickboxing TABATA Workout
https://www.youtube.com/watch?v=UW4aa4TBVag
4. Camps and Training Today!  We will need to keep an eye on the weather today!
Still warm, humid and chance for thunderstorms
Here is the information on the Training and Camps!  Feel free to join and do what you can.  Remember that the more you help others and help with the instruction the more you end up learning and understanding!
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills. 
4:15pm-4:30pm  Easy 10min-15min run.  Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers.  We have many campers attending.  It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Friday 07/30/21 Day 34 of Training
1. Get up, wash your face with cold water and start drinking your water. 
Nourish your mind NOW!
2. How to Get—and Stay—Motivated to Run
https://www.runnersworld.com/beginner/a36782211/begginner-running-how-to-stay-motivated/
3. BEASTMODE LOWER BODY WORKOUT - Legs, Quads, Hamstrings, Glutes | Day 7
https://www.youtube.com/watch?v=UEWEYeJGkLM

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Saturday 07/31/21 Day 35 of Training
1. Get up, wash your face with cold water and start drinking your water. 
2. GIANT KILLER Upper Body Workout - Arms, Chest, Back, Shoulders | EPIC Heat - Day 32
https://www.youtube.com/watch?v=S3_3-cCqavc

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Monday 08/02/21 Day 36 of Training
Reminder: Practice on Tuesday 08/03 and Thursday 08/05 and Track/Turf!
1. Get up, wash your face with cold water and start drinking your water.
Here are this week's workouts to choose from.  Remember to go back and do the stretching videos that are all posted for you as well as practice the balance and core exercises.
2. BEASTMODE HIGH INTENSITY - Dumbbell HIIT Cardio Workout | Day 10
https://www.youtube.com/watch?v=fGlsrANGeOg
3. 15 Min ENGAGING ABS & Core Workout | Dumbbells & Bodyweight
https://www.youtube.com/watch?v=PWmj78iYlo8
4. BEASTMODE FULL BODY - Strength & Sweat Dumbbell Cardio Workout | Day 9
https://www.youtube.com/watch?v=ujvMfmP7GgU
5. GIANT KILLER Upper Body Workout - Arms, Chest, Back, Shoulders | EPIC Heat - Day 32
https://www.youtube.com/watch?v=S3_3-cCqavc
6. Strong Glutes & Toned Thighs Workout
https://www.youtube.com/watch?v=4c8mNETuCcg

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Tuesday 08/03/21 Practice 5:00pm-7:00pm Here is the plan for tonight!
Goal is to create an outstanding workout plan/routine!  Perfect Practice makes Perfect!
5:00pm-5:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
5:10pm-5:30pm Ladder Drills, Small Hurdles. Regular Hurdle Drills and Cone Drills.
5:30pm-6:00pm Strides and drills.  123 starts, 12 starts,  Sprint Form Drills, Pacing Drills.  150 Accelerations (First 5 steps).  Breathing - Run and Recover
6:00pm-6:30pm Running Workout-
6:30pm-7:00pm Cool Down Easy 10min-15min run.  Perimeter, Track or Turf.  2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 

Tuesday 08/03/21 Day 37 of Training
Reminder: Practice on Tuesday 08/03 and Thursday 08/05 and Track/Turf!
1. Get up, wash your face with cold water and start drinking your water.
Here are this week's workouts to choose from.  Remember to go back and do the stretching videos that are all posted for you as well as practice the balance and core exercises.
2. BEASTMODE HIGH INTENSITY - Dumbbell HIIT Cardio Workout | Day 10
https://www.youtube.com/watch?v=fGlsrANGeOg
3. 15 Min ENGAGING ABS & Core Workout | Dumbbells & Bodyweight
https://www.youtube.com/watch?v=PWmj78iYlo8
4. BEASTMODE FULL BODY - Strength & Sweat Dumbbell Cardio Workout | Day 9
https://www.youtube.com/watch?v=ujvMfmP7GgU
5. GIANT KILLER Upper Body Workout - Arms, Chest, Back, Shoulders | EPIC Heat - Day 32
https://www.youtube.com/watch?v=S3_3-cCqavc
6. Strong Glutes & Toned Thighs Workout
https://www.youtube.com/watch?v=4c8mNETuCcg

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Wednesday 08/04/21 Day 38 of Training
Goal is to create an outstanding workout plan/routine!  Perfect Practice makes Perfect! Reminder: Practice on Tuesday 08/03 and Thursday 08/05 on Track/Turf!
1. Get up, wash your face with cold water and start drinking your water.
Here are this week's workouts to choose from.  Remember to go back and do the stretching videos that are all posted for you as well as practice the balance and core exercises.
2. BEASTMODE HIGH INTENSITY - Dumbbell HIIT Cardio Workout | Day 10
https://www.youtube.com/watch?v=fGlsrANGeOg
3. 15 Min ENGAGING ABS & Core Workout | Dumbbells & Bodyweight
https://www.youtube.com/watch?v=PWmj78iYlo8
4. BEASTMODE FULL BODY - Strength & Sweat Dumbbell Cardio Workout | Day 9
https://www.youtube.com/watch?v=ujvMfmP7GgU
5. GIANT KILLER Upper Body Workout - Arms, Chest, Back, Shoulders | EPIC Heat - Day 32
https://www.youtube.com/watch?v=S3_3-cCqavc
6. Strong Glutes & Toned Thighs Workout
https://www.youtube.com/watch?v=4c8mNETuCcg

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Thursday 08/05/21 Practice 5:00pm-7:00pm Here is the plan for tonight!
Goal is to create an outstanding workout plan/routine!  Perfect Practice makes Perfect!
5:00pm-5:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
5:10pm-5:30pm Ladder Drills, Small Hurdles. Regular Hurdle Drills and Cone Drills.
5:30pm-6:00pm Strides and drills.  123 starts, 12 starts,  Sprint Form Drills, Pacing Drills.  150 Accelerations (First 5 steps).  Breathing - Run and Recover
6:00pm-6:30pm Running Workout-
6:30pm-7:00pm Cool Down Easy 10min-15min run.  Perimeter, Track or Turf.  2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 

Thursday 08/05/21 Day 39 of Training
Reminder: Practice on Tuesday 08/03 and Thursday 08/05 and Track/Turf!
1. Get up, wash your face with cold water and start drinking your water.
2. Flexibility Does Not Equal Mobility, But You Need Both to Run Well
https://www.runnersworld.com/health-injuries/a36782218/flexibility-mobility-in-running/
Here are this week's workouts to choose from.  Remember to go back and do the stretching videos that are all posted for you as well as practice the balance and core exercises.
3. BEASTMODE HIGH INTENSITY - Dumbbell HIIT Cardio Workout | Day 10
https://www.youtube.com/watch?v=fGlsrANGeOg
4. 15 Min ENGAGING ABS & Core Workout | Dumbbells & Bodyweight
https://www.youtube.com/watch?v=PWmj78iYlo8
5. BEASTMODE FULL BODY - Strength & Sweat Dumbbell Cardio Workout | Day 9
https://www.youtube.com/watch?v=ujvMfmP7GgU
6. GIANT KILLER Upper Body Workout - Arms, Chest, Back, Shoulders | EPIC Heat - Day 32
https://www.youtube.com/watch?v=S3_3-cCqavc
7. Strong Glutes & Toned Thighs Workout
https://www.youtube.com/watch?v=4c8mNETuCcg

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Friday 08/06/21 Day 40 of Training
Reminder: Practice on Tuesday 08/10 and Thursday 08/12 8:30AM-10:00AM on Track/Turf!
Coach Sling will still meet with throwers at 5:00PM!
1. Get up, wash your face with cold water and start drinking your water.
2. Flexibility Does Not Equal Mobility, But You Need Both to Run Well
https://www.runnersworld.com/health-injuries/a36782218/flexibility-mobility-in-running/
3. Chest & Back Supersets // STRENGTH Workout
https://www.youtube.com/watch?v=yHg0xSd8t7M

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Saturday 08/07/21 Day 41 of Training
Reminder: Practice on Tuesday 08/10 and Thursday 08/12 8:30AM-10:00AM on Track/Turf!
Coach Sling will still meet with throwers at 5:00PM!
1. Get up, wash your face with cold water and start drinking your water.
2. How to Watch Track and Field at the 2021 Olympics
https://www.runnersworld.com/news/a37082137/how-to-watch-2021-tokyo-olympics/
3. CALISTHENICS FULL BODY WORKOUT - Bodyweight Complexes | Day Four
https://www.youtube.com/watch?v=a--_yI932uo

Here are ALL 6 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts. 
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Monday 08/09/21 Day 42 of Training
Reminder: Practice on Tuesday 08/10 and Thursday 08/12 8:30AM-10:00AM on Track/Turf!
Coach Sling will still meet with throwers at 5:00PM!
1. Get up, wash your face with cold water and start drinking your water.
2. How to Watch Track and Field at the 2021 Olympics
https://www.runnersworld.com/news/a37082137/how-to-watch-2021-tokyo-olympics/
3. Two Epic Races in 24 Hours Made the 400-Meter Hurdles the Most Exciting Race in Track and Field 
https://www.runnersworld.com/news/a37222313/400-meter-hurdles-tokyo-olympics/
4. Yes, Boxing Can Benefit Runners—Here’s How
https://www.runnersworld.com/training/a37130643/boxing-benefits-for-runners/
5. LES MILLS | FREE WORKOUTS
https://www.youtube.com/playlist?list=PLCzr8bZECkgBwg-dBjyPZryuLvhISuLew
Check out these FREE Les Mills Workouts!  All are very good!

Here are ALL 6 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts. 
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Tuesday 08/10/21 Day 43 of Training
Reminder: Practice on Tuesday 08/10 and Thursday 08/12 8:30AM-10:00AM on Track/Turf!
Coach Sling will still meet with throwers at 5:00PM!

Goal is to create an outstanding workout plan/routine!  Perfect Practice makes Perfect!
8:15am Set up for training.  Speed Ladder, 6 inch small hurdles, 12 inch medium hurdles, regular hurdles.
8:30am-9:00am Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series.  Ladder Drills, Small Hurdles, medium hurdles, Regular Hurdle Drills and Cone Drills.
9:00am-9:50am Running Workout- includes Strides and drills.  123 starts, 12 starts,  Sprint Form Drills, Pacing Drills.  150 Accelerations (First 5 steps).  Breathing - Run and Recover 
9:50am-10:00am Cool Down includes 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 

1. Get up, wash your face with cold water and start drinking your water.
2. How to Watch Track and Field at the 2021 Olympics
https://www.runnersworld.com/news/a37082137/how-to-watch-2021-tokyo-olympics/
3. Two Epic Races in 24 Hours Made the 400-Meter Hurdles the Most Exciting Race in Track and Field 
https://www.runnersworld.com/news/a37222313/400-meter-hurdles-tokyo-olympics/
4. Yes, Boxing Can Benefit Runners—Here’s How
https://www.runnersworld.com/training/a37130643/boxing-benefits-for-runners/
5. LES MILLS | FREE WORKOUTS
https://www.youtube.com/playlist?list=PLCzr8bZECkgBwg-dBjyPZryuLvhISuLew
Check out these FREE Les Mills Workouts!  All are very good!

Here are ALL 6 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts. 
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Wednesday 08/11/21 Day 44 of Training
Reminder: Practice on Tuesday 08/10 and Thursday 08/12 8:30AM-10:00AM on Track/Turf!
Coach Sling will still meet with throwers at 5:00PM!

1. Get up, wash your face with cold water and start drinking your water.
2. Adding These Dumbbell Exercises to Your Routine Will Help You Become a Stronger, Faster Runner
https://www.runnersworld.com/training/a28439606/dumbbell-workout/
3. PYRAMID SHOULDERS & ARMS WORKOUT - Hypertrophy | Pyramid Series Day 2
https://www.youtube.com/watch?v=wtng-cHn_24

Here are ALL 6 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts. 
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Thursday 08/12/21 Day 45 of Training
Reminder: Practice on Tuesday 08/10 and Thursday 08/12 8:30AM-10:00AM on Track/Turf!
Next week we will go Tuesday 08/17 and Thursday 08/19 8:00AM-10:00AM on Track/Turf!

Goal is to create an outstanding workout plan/routine!  Perfect Practice makes Perfect!
8:15am Set up for training.  Speed Ladder, 6 inch small hurdles, 12 inch medium hurdles, regular hurdles.
8:30am-9:00am Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series.  Ladder Drills, Small Hurdles, medium hurdles, Regular Hurdle Drills and Cone Drills.
9:00am-9:50am Running Workout- includes Strides and drills.  123 starts, 12 starts,  Sprint Form Drills, Pacing Drills.  150 Accelerations (First 5 steps).  Breathing - Run and Recover 
9:50am-10:00am Cool Down includes 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 

1. Get up, wash your face with cold water and start drinking your water.
2. 4 Simple Steps To Optimize Post-Run Recovery
https://www.runnersworld.com/health-injuries/a37095359/adjustments-to-optimize-recovery/
3. GLUTES & HAMSTRING WORKOUT - Lower Body | Pyramid Series Day 3
https://www.youtube.com/watch?v=ZHrUKE2yoA4
4. Yes, Boxing Can Benefit Runners—Here’s How
https://www.runnersworld.com/training/a37130643/boxing-benefits-for-runners/
5. LES MILLS | FREE WORKOUTS
https://www.youtube.com/playlist?list=PLCzr8bZECkgBwg-dBjyPZryuLvhISuLew
Check out these FREE Les Mills Workouts!  All are very good!

Here are ALL 6 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts. 
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Friday 08/13/21 Day 46 of Training
Reminder: Practice on Tuesday 08/17 and Thursday 08/19 8:00AM-10:00AM on Track/Turf!

1. Get up, wash your face with cold water and start drinking your water.
2. 🌟 Low Impact NO REPEATS Total Body HIIT
https://www.youtube.com/watch?v=g-i3S1fnQbQ
3. GLUTES & HAMSTRING WORKOUT - Lower Body | Pyramid Series Day 3
https://www.youtube.com/watch?v=ZHrUKE2yoA4
4. Yes, Boxing Can Benefit Runners—Here’s How
https://www.runnersworld.com/training/a37130643/boxing-benefits-for-runners/
5. LES MILLS | FREE WORKOUTS
https://www.youtube.com/playlist?list=PLCzr8bZECkgBwg-dBjyPZryuLvhISuLew
Check out these FREE Les Mills Workouts!  All are very good!

Here are ALL 6 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts. 
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)


Coach Slingerland throwers 8am also!
Saturday 08/14/21 Day 47 of Training!  47 days of training, what have you done?
Reminder: Practice on Tuesday 08/17 and Thursday 08/19 8:00AM-10:00AM on Track/Turf!
Coach Slingerland throwers 8am also!  Please pass the work to your throwing friends!

1. Get up, wash your face with cold water and start drinking your water.
Please pick what works for you today!  At lease start with the ABS!
2. 10 Min TWISTED ABS Workout at Home - No Equipment / No Repeat
https://www.youtube.com/watch?v=SyhUwhh2t-w
3. 🌟 Low Impact NO REPEATS Total Body HIIT
https://www.youtube.com/watch?v=g-i3S1fnQbQ
4. GLUTES & HAMSTRING WORKOUT - Lower Body | Pyramid Series Day 3
https://www.youtube.com/watch?v=ZHrUKE2yoA4
5. LES MILLS | FREE WORKOUTS
https://www.youtube.com/playlist?list=PLCzr8bZECkgBwg-dBjyPZryuLvhISuLew
Check out these FREE Les Mills Workouts!  All are very good!

Here are ALL 6 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts. 
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Monday 08/16/21 Day 48 of Training!  48 days of training, what have you done?
Last HS physicals are on Thursday August 19th 9am!
Reminder: Practice on Tuesday 08/17 and Thursday 08/19 8:00AM-10:00AM on Track/Turf!
Coach Slingerland throwers 8am also!  Please pass the work to your throwing friends!

1. Get up, wash your face with cold water and start drinking your water.
Please pick what works for you today!  At lease start with the ABS!
2. PYRAMID HIIT WORKOUT - Full Body with Dumbbells | Pyramid Series Day 5
https://www.youtube.com/watch?v=_0RLP8dwM6A
3. 20 Min ABS WORKOUT at Home [NO EQUIPMENT + NO REPEAT] Caroline Girvan
https://www.youtube.com/watch?v=3oeimlA6s68

Here are ALL 6 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts. 
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)


Tuesday 08/17/21 Day 49 of Training!  49 days of training, what have you done?
"No one ever attains success by simply doing what is required of him." - Charles Kendall Adams Last HS physicals are on Thursday August 19th 9am!
Reminder: Practice on Tuesday 08/17 and Thursday 08/19 8:00AM-10:00AM on Track/Turf!
Coach Slingerland throwers 8am also!  Please pass the work to your throwing friends!

Goal is to create an outstanding workout plan/routine!  Perfect Practice makes Perfect!
7:55am Set up for training.  Speed Ladder, 6 inch small hurdles, 12 inch medium hurdles, regular hurdles.
8:00am-8:30am Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series.  Ladder Drills, Small Hurdles, medium hurdles, Regular Hurdle Drills and Cone Drills.
8:30am-9:40am Running Workout- includes Strides and drills.  123 starts, 12 starts,  Sprint Form Drills, Adding Russians, bounds, fast leg drills, Pacing Drills.  150 Accelerations (First 5 steps).  Breathing - Run and Recover
9:40am-10:00am Cool Down includes 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series.

1. Get up, wash your face with cold water and start drinking your water.
Please pick what works for you today!  At lease start with the ABS!
2. SHOULDERS, CHEST & TRICEPS Workout - Dumbbells | Tempo Week Day 1
https://www.youtube.com/watch?v=iNCDSjmx9WE

Here are ALL 6 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts. 
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Wednesday 08/18/21 Day 50 of Training!  50 days of training, what have you done?

We will need to keep an eye out for inclement weather Tomorrow!  The gym has wrestling mats out and we will not have adequate gym space to practice in!
Thursday 08/19/21 Practice 8:00am-10:00am.  Coach Slingerland throwers 8am also!

"No one ever attains success by simply doing what is required of him." - Charles Kendall Adams Last HS physicals are on Thursday August 19th 9am!

1. Get up, wash your face with cold water and start drinking your water.
Please pick what works for you today!  At lease start with the ABS!
2. BEASTMODE Complex Full Body Workout | EPIC Heat - Day 24
https://www.youtube.com/watch?v=LgF6SqLMQqc

Here are ALL 6 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts. 
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Thursday 08/19/21 Day 51 of Training!  51 days of training, what have you done?
The weather looks okay to practice outdoors at 8am! We might get a little wet!
Thursday 08/19/21 Practice 8:00am-10:00am.  Coach Slingerland throwers 8am also!
TODAY-Last HS physicals are on Thursday August 19th 9am!

"No one ever attains success by simply doing what is required of him." - Charles Kendall Adams

Goal is to create an outstanding workout plan/routine!  Perfect Practice makes Perfect!
7:55am Set up for training.  Speed Ladder, 6 inch small hurdles, 12 inch medium hurdles, regular hurdles.
8:00am-8:30am Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series.  Ladder Drills, Small Hurdles, medium hurdles, Regular Hurdle Drills and Cone Drills.
8:30am-9:40am Running Workout- includes Strides and drills.  123 starts, 12 starts,  Sprint Form Drills, Adding Russians, bounds, fast leg drills, Pacing Drills.  150 Accelerations (First 5 steps).  Breathing - Run and Recover
9:40am-10:00am Cool Down includes 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series.

1. Get up, wash your face with cold water and start drinking your water.
Please pick what works for you today!  At lease start with the ABS!
2. The Definitive Guide to Shin Splint Treatment So the Pain Doesn’t Derail Your Runs
https://www.runnersworld.com/health-injuries/a20857494/how-to-treat-shin-splints/
Check out 4 Ab moves for beginners video
In the video in the article, Dr. Jordan Metzl explains how to keep shin splints at bay.
3. New Research Highlights Yet Another Benefit of Exercise for Your Brain
https://www.runnersworld.com/news/a37319236/exercise-can-reduce-risk-of-depressive-symptoms-study/

Here are ALL 6 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 080921 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081621 Take a minimum of 2 days rest from running.  Do 3-5 running workouts. 
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)


5 Minute Warm Up Routine
https://www.youtube.com/watch?v=_DAM-7Ctxcs

New Research Highlights Yet Another Benefit of Exercise for Your Brain
https://www.runnersworld.com/news/a37319236/exercise-can-reduce-risk-of-depressive-symptoms-study/

The Definitive Guide to Shin Splint Treatment So the Pain Doesn’t Derail Your Runs
https://www.runnersworld.com/health-injuries/a20857494/how-to-treat-shin-splints/

🔥 Brutal Body-Weight TABATA Workout
https://www.youtube.com/watch?v=NynLJqp0-0o

TEMPO BACK AND BICEPS Workout - Dumbbells | Tempo Week Day 3
https://www.youtube.com/watch?v=t_iFWSIsbB4

20 MIN CHEST AND SHOULDERS WORKOUT with Dumbbells | No Repeat
https://www.youtube.com/watch?v=qwZV_29_ezI

BEASTMODE Complex Full Body Workout | EPIC Heat - Day 24
https://www.youtube.com/watch?v=LgF6SqLMQqc

SHOULDERS, CHEST & TRICEPS Workout - Dumbbells | Tempo Week Day 1
https://www.youtube.com/watch?v=iNCDSjmx9WE

PYRAMID HIIT WORKOUT - Full Body with Dumbbells | Pyramid Series Day 5
https://www.youtube.com/watch?v=_0RLP8dwM6A

20 Min ABS WORKOUT at Home [NO EQUIPMENT + NO REPEAT] Caroline Girvan
https://www.youtube.com/watch?v=3oeimlA6s68

10 Min TWISTED ABS Workout at Home - No Equipment / No Repeat
https://www.youtube.com/watch?v=SyhUwhh2t-w

🌟 Low Impact NO REPEATS Total Body HIIT
https://www.youtube.com/watch?v=g-i3S1fnQbQ

4 Simple Steps To Optimize Post-Run Recovery
https://www.runnersworld.com/health-injuries/a37095359/adjustments-to-optimize-recovery/

GLUTES & HAMSTRING WORKOUT - Lower Body | Pyramid Series Day 3
https://www.youtube.com/watch?v=ZHrUKE2yoA4



Tuesday 08/10/21 Practice 8:30am-10:00am.
Thursday 08/12/21 Practice 8:30am-10:00am.

Goal is to create an outstanding workout plan/routine!  Perfect Practice makes Perfect!
8:15am Set up for training.  Speed Ladder, 6 inch small hurdles, 12 inch medium hurdles, regular hurdles.
8:30am-9:00am Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series.  Ladder Drills, Small Hurdles, medium hurdles, Regular Hurdle Drills and Cone Drills.
9:00am-9:50am Running Workout- includes Strides and drills.  123 starts, 12 starts,  Sprint Form Drills, Pacing Drills.  150 Accelerations (First 5 steps).  Breathing - Run and Recover 
9:50am-10:00am Cool Down includes 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 



BRUTAL LEG DAY - Dumbbell Leg Workout | Tempo Week Day 2
https://www.youtube.com/watch?v=7VeZdb2eDkA

How to Watch Track and Field at the 2021 Olympics
https://www.runnersworld.com/news/a37082137/how-to-watch-2021-tokyo-olympics/

CALISTHENICS FULL BODY WORKOUT - Bodyweight Complexes | Day Four
https://www.youtube.com/watch?v=a--_yI932uo

Flexibility Does Not Equal Mobility, But You Need Both to Run Well
https://www.runnersworld.com/health-injuries/a36782218/flexibility-mobility-in-running/

Chest & Back Supersets // STRENGTH Workout
https://www.youtube.com/watch?v=yHg0xSd8t7M

CALISTHENICS GLUTES & HAMSTRINGS WORKOUT - Bodyweight Only | Day Three
https://www.youtube.com/watch?v=cj1hnHOJdNI

GIANT KILLER Upper Body Workout - Arms, Chest, Back, Shoulders | EPIC Heat - Day 32
https://www.youtube.com/watch?v=S3_3-cCqavc

Posted Running Training under Instructions (Optional)
Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of running!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)


Adding These Dumbbell Exercises to Your Routine Will Help You Become a Stronger, Faster Runner
https://www.runnersworld.com/training/a28439606/dumbbell-workout/

PYRAMID SHOULDERS & ARMS WORKOUT - Hypertrophy | Pyramid Series Day 2
https://www.youtube.com/watch?v=wtng-cHn_24

Two Epic Races in 24 Hours Made the 400-Meter Hurdles the Most Exciting Race in Track and Field
https://www.runnersworld.com/news/a37222313/400-meter-hurdles-tokyo-olympics/

Yes, Boxing Can Benefit Runners—Here’s How
https://www.runnersworld.com/training/a37130643/boxing-benefits-for-runners/

LES MILLS | FREE WORKOUTS
https://www.youtube.com/playlist?list=PLCzr8bZECkgBwg-dBjyPZryuLvhISuLew

CALISTHENICS LEG WORKOUT - Bodyweight Only Leg Day | Day One
https://www.youtube.com/watch?v=X95VrEp4VRw

BEASTMODE HIGH INTENSITY - Dumbbell HIIT Cardio Workout | Day 10
https://www.youtube.com/watch?v=fGlsrANGeOg

15 Min ENGAGING ABS & Core Workout | Dumbbells & Bodyweight
https://www.youtube.com/watch?v=PWmj78iYlo8

BEASTMODE FULL BODY - Strength & Sweat Dumbbell Cardio Workout | Day 9
https://www.youtube.com/watch?v=ujvMfmP7GgU

GIANT KILLER Upper Body Workout - Arms, Chest, Back, Shoulders | EPIC Heat - Day 32
https://www.youtube.com/watch?v=S3_3-cCqavc

Strong Glutes & Toned Thighs Workout
https://www.youtube.com/watch?v=4c8mNETuCcg

BEASTMODE LOWER BODY WORKOUT - Legs, Quads, Hamstrings, Glutes | Day 7
https://www.youtube.com/watch?v=UEWEYeJGkLM

Killer Kickboxing TABATA Workout
https://www.youtube.com/watch?v=UW4aa4TBVag

How to Get—and Stay—Motivated to Run
https://www.runnersworld.com/beginner/a36782211/begginner-running-how-to-stay-motivated/

V-Ups Build Core Strength and Stability—Here’s a 4-Move Workout to Try
https://www.runnersworld.com/training/a37065357/v-ups/

Six Pack Standing Abs Workout (Heather Robertson)
https://www.youtube.com/watch?v=HLpZhfgv-5Y

Meditation, Stress Relief and Relaxation Jessica Smith Playlist
https://www.youtube.com/playlist?list=PLe5P3ayTEj7aKbEsfjpxdMtQUjZcV4hy3

Kickboxing Workouts Jessica Smith Playlist
https://www.youtube.com/playlist?list=PLe5P3ayTEj7ZjQurEe8Tavy0QccRSZc9I

THE CRUNCH 15 Min ABS Workout / No Equipment - Caroline Girvan
https://www.youtube.com/watch?v=AdNpljl8tOI

10 MIN UNBROKEN AB WORKOUT // No Equipment - Caroline Girvan
https://www.youtube.com/watch?v=iMmMK_8BfcU

15-Minute Plank & Push-Up Barre Workout With Britany Williams
https://www.youtube.com/watch?v=n76zINFcy5g

CHILLED CARDIO WORKOUT | No Equipment, No Repeat, No Jumping
https://www.youtube.com/watch?v=a-V4Or5xyis

BESTMODE HIIT - High Intensity Full Body Workout | Day 5
https://www.youtube.com/watch?v=aaU3U1hYAo4

BEASTMODE LEG DAY - Intense Leg Workout with Dumbbells | Day 1
https://www.youtube.com/watch?v=6tIoUPpqurg

BEASTMODE SHOULDERS AND ARMS - Intense Upper Body Workout | Day 2
https://www.youtube.com/watch?v=NdLIe-A1HLk

BEASTMODE BACK AND BICEPS - Intense Upper Body Workout | Day 6
https://www.youtube.com/watch?v=I2C5g8u8t0o

20 MIN Cardio AMRAP Workout
https://www.youtube.com/watch?v=xBKD-KXRtmw

10 Min BRACED CORE AND ABS WORKOUT at Home | Caroline Girvan
https://www.youtube.com/watch?v=_4TXcvnx32E

At Home Core Workout | Clutch Life: Ashley Conrad's 24/7 Fitness Trainer
https://www.youtube.com/watch?v=dJlFmxiL11s&t=314s

Day 1 | 30 Minute at Home Strength Workout | Clutch Life: Ashley Conrad's 24/7 Fitness Trainer
https://www.youtube.com/watch?v=YdB1HMCldJY&t=64s

The Best Ab Workouts to Build a Muscular Six-Pack
Want to know how to get abs? Train your core with ab workouts that will build size and definition right where you want to see it! This 20-week ab workout program is all you need.
https://www.bodybuilding.com/content/beginner-core-training-guide.html

FYR 2.0: Hannah Eden's 8-Week Muscle-Building Plan 8 video playlist
https://www.youtube.com/playlist?list=PLLXmeIOBkPXTTuf_Bwg5m5-zZguANrHvo

At Home Core Workout | Clutch Life: Ashley Conrad's 24/7 Fitness Trainer
https://www.youtube.com/watch?v=dJlFmxiL11s

A Hip Workout for Injury Prevention and Better Running Efficiency
While it’s easy to remember to work large muscle groups, we often forget that our hips are equally as important.
https://www.runnersworld.com/training/a36942254/hip-workouts/

This Lower Body Circuit Can Help Runners Build Strength
Work to build the unilateral strength you’ll need to finish strong every time.
https://www.runnersworld.com/training/a30794765/lower-body-dumbbell-workout-runners/

Monster Monday At-Home HIIT Workout: FYR: Hannah Eden's 30 Day Fitness Plan by RSP  https://www.youtube.com/watch?v=NdYi2KLQPEo&t=691s

At-Home Core & Upper-Body Workout | FYR 2.0: Hannah Eden's Muscle-Building Fat-Loss Plan
https://www.youtube.com/watch?v=5A_fOVOXOn4

Monster Monday At-Home HIIT Workout | Hannah Eden's FYR 2.0
https://www.youtube.com/watch?v=TfpX_cLkziY

3 Research-Backed Tips for a Fast Strength Workout
Build more muscle without burning more time.
https://www.runnersworld.com/news/a36945491/how-to-design-a-time-efficient-strength-training-program-study/
5 Dynamic Warmup Stretches to Do Before Every Run
These simple moves help you avoid injuries by improving flexibility.
https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/
4 Glute Stretches You Should Do Every Day to Run Faster and Avoid Injury
Your glutes are your primary source of power on the run. Show them a little love with these moves.
https://www.runnersworld.com/training/a28708481/glute-stretches/

BODYCOMBAT INVINCIBLE | Workout #14 | Free cardio workout
https://www.youtube.com/watch?v=xbABGepKT2o&t=6s







How Scout Bassett Keeps Pushing Forward in the Face of Adversity
“If you have the courage and the perseverance to go after your dreams, all things really are possible.”
https://www.runnersworld.com/runners-stories/a36842494/how-scout-bassett-pushes-forward-in-the-face-of-adversity/

⭐GLOW UP CHALLENGE // DAY 3: Legs & Booty AMRAP Workout
https://www.youtube.com/watch?v=l6l4319x-n0

6 Effective Core Exercises Every Runner Should Do Regularly
https://www.runnersworld.com/training/a20818899/the-6-most-effective-core-exercises-for-distance-athletes/

This HIIT Workout Requires No Equipment But Will Get You Fit, Fast
https://www.runnersworld.com/training/a35006515/bodyweight-hiit-workout/

How to Build Confidence as a Runner
https://www.runnersworld.com/training/a36729025/how-to-build-confidence-as-a-runner/

Inside Emily Sisson’s Training Secret Weapon: Steady Progress
https://www.runnersworld.com/training/a26588916/emily-sisson-training/

Emily Sisson’s 7 Secrets for Nailing a Tough Race
https://www.runnersworld.com/runners-stories/a36880983/emily-sisson-secrets-for-running-a-tough-race/



One time when Henry Ford was asked if he didn’t stand to lose a great deal of money if certain things went wrong, he said one should not think about things going wrong. . .
“You must never, even for a second, let yourself think that you can fail,” said Mr. Ford. “Our first principal is that failure is impossible. You may not get what you’re trying to do right the first time or the second time or the tenth time or the 100th time, but if you shut out of your mind the possibility of being licked, then you are bound to win.”


45 Minute Unilateral Full Body Workout at Home | Caroline Girvan
https://www.youtube.com/watch?v=I_3I73B1NPo
Mostly compound dumbbell lifts performed unilaterally targeting the back, chest, shoulders and entire lower body! A lot of muscles involved within each exercise before we turn up the pace towards the end with some full body movements to increase the heartrate! For this unilateral full body workout, you will need a pair of dumbbells and your mat! An option is a chair or something to lean against for the single arm rows but you can simply lean supporting hand on opposite knee!  The dumbbells I am using for your reference are 17.5kg each and 9kg each.  The timer will be on throughout for 45 seconds of work, 15 seconds rest.  We will perform most of the exercises for 2 sets per side, however towards the end with the full body movements, it will be one set per side!
BENT OVER ROW, SWITCH, SWITCH, SWITCH, UNEVEN SQUAT, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, STAGGERED RDL, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, SINGLE SIDE CHEST PRESS, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, STATIC LUNGE, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, STAGGERED RDL, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, ARNOLD PRESS, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, REAR DELT ROW, SWITCH SIDE, SWITCH SIDE, SWITCH SIDE, STAGGERED RDL, SWITCH SIDE
SWITCH SIDE, SWITCH SIDE, SQUAT TO PRESS, SWITCH SIDE, SINGLE SIDE MAKER, SWITCH SIDE, ONE SIDE STAGGERED SQUAT TO PRESS, SWITCH SIDE, ONE SIDED CHEST TO FLOOR BURPEE, SWITCH SIDE

10 Minute Leg Workout | Lunges at Home Workout
https://www.youtube.com/watch?v=uVwNVEQS_uo
Diagonal forward alternating lunge, Side to side, Reverse alternating, Lunge to rotational knee, Lunge to rotational knee, Forward alternating lunge w/ 2 pulses , Side lunge to curtsey, Side lunge to curtsey, Pulse lunges, Pulse lunges

5 Minute PLANK CHALLENGE | Follow Along Workout
https://www.youtube.com/watch?v=HFaZI5Logxs
Today’s workout is a simple but challenging plank variation workout! Here's the lineup...
1. Hip twists (30 secs)
2. Hips up and down (30 secs)
3. Plank ladder (30 secs)
4. Saw rocker (30 secs)
5. Saw hold (30 secs)
6. Alternate leg raise (30 secs)
7. Alt leg elevated to knee tuck (30 secs)
8. Alternate knee to elbow (30 secs)
9. Plank rolls (30 secs)
10. Plank (30 secs)

5 Min Full Body Warm Up with Caroline Girvan
https://www.youtube.com/watch?v=c0VxUFHdYzs

UNWIND 20 Min Full Body Stretch Routine | Caroline Girvan
https://www.youtube.com/watch?v=y87vSUoIMGU
Each hold is for approximately 30 minutes but transition simply when you are ready.
NECK STRETCH, SEATED CAT & COW, SIDE STRETCH, SIDE STRETCH, UPPER BACK STRETCH, UPPER BACK STRETCH, HIP ROTATIONS, OPP HAND TO FOOT, OPP HAND TO FOOT. FORWARD FOLD, WALK THE DOG, EXTENDED TRIANGLE STRETCH, LOW LUNGE, RUNNER’S STRETCH, LIZARD STRETCH, KNEELING QUAD STRETCH, EXTENDED TRIANGLE STRETCH, LOW LUNGE, RUNNER’S STRETCH, LIZARD STRETCH, KNEELING QUAD STRETCH, LATERAL LUNGE STRETCH, LATERAL LUNGE STRETCH, FIGURE 4 STRETCH, HAMSTRING STRETCH, FIGURE 4 STRETCH, HAMSTRING STRETCH, HAPPY BABY, STRADDLE ONE SIDE, STRADDLE ONE SIDE, FORWARD FOLD, DORSI & PLANTAR FLEXION, BUTTERFLY, WRIST STRETCHES, SHOULDER & LAT STRETCH, THREAD THE NEEDLE, THREAD THE NEEDLE, COBRA TO SIDE, QUAD & HIP FLEXOR STRETCH, CAT & COW, DOWNWARD DOG, CHILDS POSE

5 Minute Workout for SEXY SHOULDERS (Full Workout) | Autumn Fitness
https://www.youtube.com/watch?v=JAzVhaNsBXY
Today's SHOULDER Workout: 0:22 Military Press, 0:53 Front Raise, 1:30 Upright Row, 1:23 Lateral Press, 1:40 Half Moons, 1:53 Side Raise, 2:08 Post Delt Fly

Guided Meditation for Beginners for Stress and Anxiety
https://www.youtube.com/watch?v=uli0txB8TSg

MARTIAL FUSION® BREATHING EXERCISES & MEDITATION PRACTICE Playlist
https://www.youtube.com/playlist?list=PLHijBS2xwF4NvqSFEO1ZOWT3i7MvCOItI

7 Breathing Purification Exercises for Energy Cleansing
https://www.youtube.com/watch?v=OfZymf5klu8

MARTIAL FUSION® KICKBOXING POWER WORKOUTS Playlist
https://www.youtube.com/playlist?list=PLHijBS2xwF4NSDcO_j9YMtazFc4TI63Rn

28-MIN Kickboxing Cardio Power Workout
https://www.youtube.com/watch?v=YSZJe4BeENw&list=PLHijBS2xwF4NSDcO_j9YMtazFc4TI63Rn&index=16

15-MIN Kickboxing Full Body Conditioning Workout
https://www.youtube.com/watch?v=6fgBgyMkpnA&list=PLHijBS2xwF4NSDcO_j9YMtazFc4TI63Rn&index=14

7-MIN Kickboxing Cardio Workout
https://www.youtube.com/watch?v=wr7uUL8L8ZE&list=PLHijBS2xwF4NSDcO_j9YMtazFc4TI63Rn&index=13&t=87s

Easy Exercises to Improve Posture-You can just pick up two water bottles and work the proper body mechanics and routine.
https://www.youtube.com/watch?v=vK-kEkAlOC0&ab_channel=AndreaTaylor-WellMe
1. Plank 2. Swimmers 3. Scarecrow 4. Dumbbell Side Bends 5. Shoulder Rotations 6. Dumbbell Halos 7. Spine Openers

7 Simple Moves for SEXY ABS | Autumn Fitness
https://www.youtube.com/watch?v=P9tiRnxBlO8

Girls Gone Strong Description and Demonstrations
Strength Training Exercises
https://www.youtube.com/playlist?list=PL0MNU3hL6U1eo8vzETP2zBEzqgSsXuLA_

Bodyweight Exercises
https://www.youtube.com/playlist?list=PL0MNU3hL6U1cNvuDnhsghZPQR5-vCNXoK

Band Exercises
https://www.youtube.com/playlist?list=PL0MNU3hL6U1fQUyDhZ8qVnXmGbrzRjD0Y

Dumbbell Exercises
https://www.youtube.com/playlist?list=PL0MNU3hL6U1epx5o5r9gCys0VmRYPiW9H

Barbell Exercises
https://www.youtube.com/playlist?list=PL0MNU3hL6U1eRQ_T6PMK6FIQrvbCNflkP

Tuesdays and Thursday from June 29th to July 30th. 
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series. 
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills. 
4:15pm-4:30pm  Easy 10min-15min run.  Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers.  We have many campers attending.  It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Running Workouts-Intervals for Early Season Pacing.

Tentative Tuesday August 3rd and Thursday August 5th.
5:00pm-5:10pm Meet on Track/Turf.  Speed Ladder Drills to loosen up and get body moving
5:10pm-5:20pm Fence Stretches, Drills and Exercises (B's and C's to be added on Fence).  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series.   
5:20pm-5:30pm 2 x Small Hurdles. Cone Drills. 2 x Small Hurdles.
5:30pm-5:45pm Strides and Running Drills.  Starting 123 and Starting 12.  Stride-Sprint-Float.  Bounding and skipping Drills.  Sprint Form Drills into strides on turf.  120m-150m Accelerations (Focus on First 5 steps).
5:45pm-6:30pm Running Workout
6:30pm-7:00pm Cool Down Run.  Cone Drills, Small Hurdles, Regular Hurdle Drills.  Stretch!

It is very important to challenge yourself throughout the summer.  Cross Train/Workout Videos/Running/Biking/Core Work/Balance Exercises/Muscular Work

Running Camps are for everyone regardless of your popularity and ability!  All campers are treated the same and it is expected that everyone smiles, is welcoming and nice to everyone!

Continuing with Websites for Training
MY GO TO LEG DAY WARM UP!!
https://www.youtube.com/watch?v=KH0bdoiEh0k

Lauren Findley WORKOUTS!
https://www.youtube.com/playlist?list=PL1FF0LIfn3chykWZ1ryzGmuGImDgTJa9D

INTENSE TEMPO FULL BODY WORKOUT - Dumbbells | Tempo Week Day 4
https://www.youtube.com/watch?v=EgtXh-YfGvY
Useful links
Last updated  2022/06/30 07:57:11 EDTHits  189