Week 4 workouts

Week Four Workouts

Good Luck!

Week 4	Location	Workout	Core
Mon.  July 1	Captains’ Practice: BOCC 8:00am – 9:15am	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	: 16 p-ups, 26 crunches, plank 30 sec x2
Tues. July 2	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 3	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 4	At home	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Fri. July 5	Run at home	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	See Monday
Sat. July 6	FUN RUN!!!! Hineline's house	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

Week 3 --- Add Pace

Week #3	Location	Workout	Core
Mon. June 24	Captains’ Practice BOCC 8:00am – 9:15am	Continuous Run/Stretch ·          Beginners = Run 7, walk 3 x 4 ·          Year 2 = 3- 4 miles – 70% ·          Year 3+ = 4-6 miles – 70%	15 p-ups, crunches 30 sec x 2, plank 50 sec x 2
Tues. June 25	Oregon Pool 12:00-1:00	30 minute Lap Swim AND/OR (Bike at aerobic pace 6-8 miles at home OR Run 1-3 miles at home)
Wed. June 26	Coaches’ Clinic Lake Farm 7:00pm – 8:30pm	Continuous Run/Stretch ·          Beginners = Run 7, walk 3 x 4 ·          Year 2 = 3- 4 miles – 70% ·          Year 3+ = 4-6 miles – 1 to 2 miles threshold – 80%	15 p-ups, crunches 30 sec x 2, plank 50 sec x 2
Thurs. June 27	Oregon Pool 12:00-1:00	30 minute Lap Swim AND/OR (Bike at aerobic pace 6-8 miles at home OR Run 1-3 miles at home)
Fri. June 28	Home	Continuous Run/Stretch ·          Beginners = Run 7, walk 3 x 4 ·          Year 2 = 3- 4 miles – 70% ·          Year 3+ = 4-6 miles – 70%	15 p-ups, crunches 30 sec x 2, plank 50 sec x 2
Sat. June 29	Home	Continuous Run/Stretch ·          Beginners = Run 7, walk 3 x 4 ·          Year 2 = 3- 4 miles – 70% ·          Year 3+ = 4-6 miles – 1 to 2 miles threshold – 80%	15 p-ups, crunches 30 sec x 2, plank 50 sec x 2
Sun. June 30	Bike at aerobic pace	6-10 miles

Week 2 -- Build Your Fitness Routine

Week 2	Location	Workout	Core
Mon.  June 17	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)	12 p-ups, 22 crunches, plank 40 sec x2
Tues. June 18	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. June19	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 20	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 22	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 23	REST