Maryville HS XC 2018 running schedule

Strength and Mobility (SAM) Squats and Lunges (SAL) Dynamic Warmup before “quality” days
1. Plank Rotation (30 sec each): 1. Body weight squats x10 1. Walking quad stretch x8
a. Prone, Side, Supine, Other side 2. Wave lunges x10 2. Knee cradles x8
2. Single leg hip bridge x5 per leg 3. Mountain-climbers x10 3. Knee to shoulder walk x8
3. Clamshells 30 4. Wide-outs x10
4. Frankenstein walk x8
4. Reverse clamshells x20 5. Speed skater squats x5 per leg
5. Lateral leg raise /leg x10 each: Neutral toe, Toe in, Toe 6. V-sit 10sec 5. Forward monster lunge walk x8
out 7. Lateral shuffle x5/ lead leg 6. Lateral lunges x8/lead leg
6. Hip flexion & hyperextension while lying on side: x5 per 8. Split-squat x5 each leg 7. Walking back lunge x8
leg 9. Side lunge with twist x5 per leg 8. Straight leg walking crawl x8
7. Good Mornings x10 10. Straight leg deadlift x5 per leg 9. Mountain climbers x8
8. Eagles x10 11. Push up to alternating side plank 10. Backward heel plants x8
9. Knee to Chest x5 per leg x10
11. Big arm circle shuffle 20m x2
10. Leg raise with opposite knee bent x5 per leg
11. Groiners x10 12. Skippity-bippity 20m x2
12. Fire hydrant x10/leg 13. Skip, Skip, Lunge x8
13. Knee circles forward x10 /leg 14. Lateral shuffle x10/lead leg
14. Knee circles backward x10 /leg 15. High knee carioca 20m x2
15. Bent knee leg hyperextension (while prone) x5 per leg 16. Straight leg bounds
16. Cat-Cow x5 17. A-skip
18. B-skip
19. Bounds
Girls: Andie, Lindsey, Taylor, Parker, Emily J, Emily W, Liz

Boys: Tommy, David, Avery, Connor, Luke, Macguire, Henry A, Nick D, Henneke, Bond

Date Group A Group B Group C run workout General

mileage: mileage: mileage: Strength
Mobility
1x800m@5k (2min jog)
Monday, Oct 22 + 2x400m@5k (90sec jog)
5 miles 4 miles 4 miles
MHS 4:00pm + 2x200m@16 (60sec jog)
+ 4x 100m controlled sprint strides
Tuesday
35 minutes easy
MHS 3:45pm
Wednesday
35 minutes Easy + 6 strides
MHS 6:15 am
Thursday Region Championships – 20 weeks of direct Go
5 miles
MHS 7:15am preparation for this day. REBELS!
Friday 0 – 20 minutes Off or recovery pace
After at least 1mile easy, include a [1mile
Saturday
5 or 7 miles @10k + 1mile @easy +1mile @10k]. The last
mile = ½ mile @3kpace + ½ mile jog.
Week summary

Name Last ½ mile ¼ mile 200m @ 1 mile ½ mile

5k 5k 16pace @10k @3k
Tommy Ward 02:41.6 01:20.8 00:36.4 05:42.7 02:34.4
David Crow 02:52.5 01:26.2 00:38.8 06:05.7 02:44.7
Avery Ribich 02:56.7 01:28.4 00:39.8 06:14.7 02:48.8
Connor Howe 03:02.5 01:31.2 00:41.1 06:26.9 02:54.3
Andie Jones 03:03.8 01:31.9 00:41.4 06:29.7 02:55.6
Luke Avery 03:05.6 01:32.8 00:41.8 06:33.5 02:57.3
Macguire Jones 03:06.5 01:33.2 00:42.0 06:35.4 02:58.1
Henry Astor 03:10.2 01:35.1 00:42.8 06:43.3 03:01.7
Nick Dean 03:12.0 01:36.0 00:43.2 06:47.1 03:03.4
Bond Almand 03:15.5 01:37.8 00:44.0 06:54.5 03:06.7
Jacob Henneke 03:16.0 01:38.0 00:44.1 06:55.4 03:07.1
Lindsey Green 03:29.2 01:44.6 00:47.1 07:23.5 03:19.8
Taylor West 03:40.8 01:50.4 00:49.7 07:48.2 03:30.9
Parker Avery 03:41.3 01:50.6 00:49.8 07:49.1 03:31.3
Emily Jones 03:51.5 01:55.7 00:52.1 08:10.8 03:41.1
Emily Workman 04:07.3 02:03.7 00:55.6 08:44.3 03:56.2
Elizabeth Lewis 04:09.6 02:04.8 00:56.2 08:49.1 03:58.4
Maryville HS XC 2018 running schedule