Week 7 Workouts

Week 7	Location	Workout	Core
Mon. July 23	AT HOME	Beginners: Run 13/ Walk 2 x 2 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	Lv 1: 20 p-ups, 30 crunches, plank 30 sec x2 Lv 2: 20 p-ups, crunches, superman, flutter kick, boat x 30 sec each x2
Tues. July 24	Oregon Pool: 12:00 – 1:00 (cost: $1:50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Wed. July 25	Coach Clinic: 7:00-8:30pm Lake Farm Park	Beginners: Run 13/ Walk 2 x 2 Year 2: 3-4 mi Year 3+: 4-6mi (1-2 mi threshold- 85%)	See Monday
Thurs. July 26	Oregon Pool: 12:00 – 1:00 (cost: $1:50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Fri. July 27	Run at home	Beginners: Run 13/ Walk 2 x 2 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	See Monday
Sat. July 28	Run at home	Beginners: Run 13/ Walk 2 x 2 Year 2: 3-4 mi Year 3+: 4-6mi (2-3 mi threshold- 85%)	See Monday
Sun. July 29	REST

Our Mountain Man!!!!

 

Here is a picture of Stephen, a member of our HS boys XC team, on a mountain in Colorado. Definitely much harder to run on than those hills at the BOC!

Great job, Stephen!

Week 6 Workouts

Week 6	Location	Workout	Core
Mon. July 16	Captains’ Practice: BOCC 8:00am – 9:15am	Beginners: Run 13/ Walk 2 x 2 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	Lv 1: 20 p-ups, 30 crunches, plank 30 sec x2 Lv 2: 20 p-ups, crunches, superman, flutter kick, boat x 30 sec each x2
Tues. July 17	Oregon Pool: 12:00 – 1:00 (cost: $1:50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Wed. July 18	Coach Clinic: 7:00-8:30pm Lake Farm Park	Beginners: Run 13/ Walk 2 x 2 Year 2: 3-4 mi Year 3+: 4-6mi (1-2 mi threshold- 85%)	See Monday
Thurs. July 19	Oregon Pool: 12:00 – 1:00 (cost: $1:50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Fri. July 20	Run at home	Beginners: Run 13/ Walk 2 x 2 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	See Monday
Sat. July 21	Run at home	Beginners: Run 13/ Walk 2 x 2 Year 2: 3-4 mi Year 3+: 4-6mi (2-3 mi threshold- 85%)	See Monday
Sun. July 22	REST

Week 5 Workouts

Week 5	Location	Workout	Core
Mon.  July 9	Captains’ Practice: BOCC 8:00am – 9:15am	Beginners: Run 9/ Walk 1x 3 Year 2: 2-3 mi Year 3+: 3-6mi (easy)	Beginners: 18 p-ups, 30 crunches, plank 40 sec x2 Year 2+: 18 p-ups, Straight and Bent leg crunches, superman, flutter kick x 30 sec each x2
Tues. July 10	Oregon Pool: 12:00 – 1:00 (cost: $1.50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Wed. July 11	Coaches' Clinic: Lake Farm Park 7:00pm – 8:30pm	Beginners: Run 9/ Walk 1 x 3 Year 2: 2-3 mi Year 3+: 3-6mi (70%)	See Monday
Thurs. July 12	Oregon Pool: 12:00 – 1:00 (cost: $1.50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Fri. July 13	Run at home	Beginners: Run 9/ Walk 1 x 3 Year 2: 2-3 mi Year 3+: 3-5mi (easy)	See Monday
Sat. July 14	Run at home	Beginners: Run 9/ Walk 1x 3 Year 2: 2-3 mi Year 3+: 3-6mi (70%)	See Monday
Sun. July 15	REST

Week Four Workouts

Week 4	Location	Workout	Core
Mon.  July 2	Captains’ Practice: BOCC 8:00am – 9:15am	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	Lv 1: 16 p-ups, 26 crunches, plank 30 sec x2 Lv 2: 16 p-ups, crunches, superman, flutter kick, boat x 30 sec each x2
Tues. July 3	Oregon Pool: 12:00 – 1:00    (cost: $1:50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Wed. July 4	NO PRACTICE: RUN AT HOME	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (1-2 mi threshold- 85%)	See Monday
Thurs. July 5	Oregon Pool: 12:00 – 1:00    (cost: $1:50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Fri. July 6	Run at home	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	See Monday
Sat. July 7	Run at home	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (2-3 mi threshold- 85%)	See Monday
Sun.  July 8	REST