Week 3 Workouts

	Location	Workout	Core
Mon.  June 25	Captains’ Practice: BOCC 8:00am – 9:15am	Beginners: Run 7/ Walk 3 x 3 Year 2: 3-4 mi Year 3+: 3-6mi (easy)	Lv 1: 14 p-ups, 20 crunches, plank 30 sec x2 Lv 2: 14 p-ups, crunches, superman, flutter kick ,plank x 30 sec each x2
Tues. June 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
Wed. June 27	Coach's Clinic   Lake Farm Park  7:00pm – 8:30pm	Beginners: Run 7/ Walk 3 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (1-2 mi threshold- 85%)	See Monday
Thurs. June 28	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. June 29	Run at home	Beginners: Run 7/ Walk 3 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (70%)	See Monday
Sat. June 30	Run at home	Beginners: Run 7/ Walk 3 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (2-3 mi threshold- 85%)	See Monday
Sun.  July 1	REST

Week Two Workout Schedule

Week 2	Location	Workout	Core
Mon.  June 18	Captains’ Practice: BOCC 8:00am – 9:15am	Beginners:   Run 5/ Walk 2.5 x 4 Year 2: 2-3 mi Year 3+: 3-6mi (easy)	Beginners: 12 p-ups, 22 crunches, plank 40 sec x2 Year 2+: 12 p-ups, Straight and Bent leg crunches, superman, flutter kick x 30 sec each x2
Tues. June 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
Wed. June 20	Coaches' Clinic:  Lake Farm Park  7:00pm – 8:30pm	Beginners:   Run 5/ Walk 2.5 x 4 Year 2: 2-3 mi Year 3+: 3-6mi (70%)	See Monday
Thurs. June 21	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. June 21	Run at home	Beginners:   Run 5/ Walk 2.5 x 4 Year 2: 2-3 mi Year 3+: 3-5mi (easy)	See Monday
Sat. June 23	Run at home	Beginners:   Run 5/ Walk 2.5 x 4 Year 2: 2-3 mi Year 3+: 3-6mi (70%)	See Monday
Sun.  June 24	REST

How are your runs going?

Hi everyone! Since on a few days of the week we won't be working out together, and we also have a few comrades in places like Colorado, I thought it would be a good idea if we were able to share how our runs went on those days. So, please comment on this post, it is awesome to hear how everyone else is doing!

Also, If you have any quotes from saints or scripture that have to do with running, or are good inspiration for runners, please post them here! =)

~ Captain Heather

Week #1 Workouts -- June 11 thru June 17

Build your Fitness Rountine

***10 minute cold bath after workouts***

Core Exercises on Monday, Wednesday, Friday, & Saturday:

• Beginners = 10 p-ups, 20 crunches, plank 30 sec x 2
• Year 2+ = 10 p-ups plus crunches, plank, boat, superman, flutter kick x 30 sec each

Monday, June 11th - Kick Off Meeting - BOCC (702 S. High Point Rd, Madison, WI)- 6:30-8:00pm

• Beginners = Run 3 minutes/Walk 3 minutes x 5
• Year 2 = 2-3 miles (easy)
• Year 3+ = 3-5 miles (easy)

Tuesday, June 12th - Oregon Pool – (249 Brook St., Oregon) - 12:00-1:00 - Cost = $1.50

• Lap Swim at Oregon Pool (High School only)  OR
• Bike at aerobic pace 6-8 miles at home OR Run 1-3 miles at home

Wednesday, June 13th - Captains’ Practice - Lake Farm Park - (4330 Libby Road) - 7:00pm – 8:15pm

• Beginners = Run 3 minutes/Walk 3 minutes x 5
• Year 2 = 2-3 miles - 70%
• Year 3+ = 3-5 miles - 70%

Thursday, June 14th - Oregon Pool – (249 Brook St., Oregon) - 12:00-1:00 - Cost = $1.50

• Lap Swim at Oregon Pool (High School only) OR
• Bike at aerobic pace 6-8 miles at home OR Run 1-3 miles at home

Friday, June 15th - At Home

Beginners = Run 3 minutes/Walk 3 minutes x 5

Year 2 = 2-3 miles - (easy)

Year 3+ = 3-5 miles - (easy)

Saturday, June 16th - At Home

Beginners = Run 3 minutes/Walk 3 minutes x 5

Year 2 = 2-3 miles - 70%

Year 3+ = 3-5 miles - 70%

Sunday, June 17th - REST