Weekly Practice Planner

Morning Practice Mid Morning Exercises Afternoon Practice Evening Dynamic Stretch

Sunday

8/18/2013

"A" group Pacer test-115 or above BMI- normal range close to 20-24 Honors earned- League, Records, Wins Injury free Mature Runner
Morning Practice
Group

"B" group Pacer test-90 and 114

BMI- normal fringe range 18.5-19 and 24.1-24.9

"C" Group Pacer test- below 89

BMI outside normal range, under or over weight

Working towards honors Reoccuring injury Developing Runner

Mid Morning Exercises

Beginner Injured Immature or young runner

Afternoon Practice Evening Static Stretch

Warm up Run Pacer Test-Determines Group

Monday

Dynamics 8/19/2013 "A" Core "B" "C"

Morning Practice
Group

Chinnies Mule Kicks Crunches Alt. Mule kicks Jack knives Inch worms- stationary
Mid Morning Exercises

Warm up OR

Dynamics Easy 3 mile

Easy 2 mile Easy 1 mile

Afternoon Practice

Romanians lunges-forward lunges-sideways Cross over Hamstrings D-stretch Calf Stretch

Evening Dynamic Stretch

Warm up OR

ankle pumps

Warm up OR 8-400m 6-400m Alt-Easy 3 miles

Afternoon Practice

Tuesday

8/20/2013

Dynamics "A" Easy 3 mile

Core

"B" Easy 2 mile "C" Easy 1 mile

Morning Practice

glute squeezes heel slides

lateral slides

Dynamics 10-400m

horizontal slides calf raises

Mid Morning Exercises

Yoga twists Scorpions Hip pops Cat/Cobra Bird Dog Calf stretch
Evening Static Stretch

Group

Warm up OR

Wednesday

8/21/2013

Dynamics "A" Easy 3 mile "B" Easy 2 mile "C" Easy 1 mile
Core
Morning Practice
Group

Chinnies Mule Kicks Crunches Alt. Mule kicks Jack knives Inch worms- stationary
Mid Morning Exercises

Warm up OR

Dynamics

Weights or 100 workout Alt-Easy 3 miles

Afternoon Practice

Romanians lunges-forward lunges-sideways Cross over Hamstrings D-stretch Calf Stretch

Evening Dynamic Stretch

Warm up OR

ankle pumps

Warm up OR 4-1000m 3-1000m 2-1000m Alt-Easy 4 miles

Afternoon Practice

Thursday

8/22/2013

Dynamics "A" Easy 3 mile "B" Easy 2 mile "C" Easy 1 mile
Core
Morning Practice
Group

glute squeezes heel slides

lateral slides

Dynamics

horizontal slides calf raises

Mid Morning Exercises

Yoga twists Scorpions Hip pops Cat/Cobra Bird Dog Calf stretch
Evening Static Stretch

Warm up OR

Friday

8/23/2013

Dynamics "A" Easy 3 mile "B" Easy 2 mile "C" Easy 1 mile
Core
Morning Practice
Group

Chinnies Mule Kicks Crunches Alt. Mule kicks Jack knives Inch worms- stationary
Mid Morning Exercises

Warm up OR

80% effort-3 mile Alt-5-800 m Warm up OR

Dynamics 80% effort-6 mile 80% effort-4 mile

Afternoon Practice

Romanians lunges-forward lunges-sideways Cross over Hamstrings D-stretch Calf Stretch

Evening Dynamic Stretch

Warm up OR

ankle pumps

Saturday

8/24/2013

Dynamics "A" 6 mile run + (2-1 min hard)(track)

"B" 4 mile run + (2-1 min hard)(track) "C" 3 mile run + (2-1 min hard)(track)
Alt- 24-200m / 40 sec rec

glute squeezes heel slides

lateral slides

Dynamics

Weights or 100 workout Alt-Easy 3 miles

horizontal slides calf raises

Yoga twists Scorpions Hip pops Cat/Cobra Bird Dog Calf stretch