Another awesome week of summer training is in the books! As we approach camp and head into the middle of July, it is very important to be putting in consistent miles to be prepared for the season. We highly encourage all athletes to attend practice whenever they are in town, and to continue training while out of town. Coaches are happy to provide training guidance when you are out of town!

Here is the training schedule for the week: Monday-Friday @ 8:00 near the Thatcher Fountain in City Park. Saturday morning at a site TBD. (We would love to see more people showing up for long runs!)

Monday: 17th Ave: Finish second half in City Park on Mile High Loop

Progression run: Every 10 minutes, get 15 seconds faster per mile. Afterwards: 5x 15 seconds on, 45 second jog. (On can be down to 800 effort).
Level 4: 50 minutes.
Level 3: 40-45 minutes.
Level 2: 35-40 minutes.
Level 1: 30 minutes

Hard post run and weights at Carla Madison.

Tuesday: Jumpies
4-8x 10 second hill sprints.
Maintenance run towards Manuel
Level 4: 45-50 mins.
Level 35-45 mins.
Level 2: 30-40 mins.
Level 1: 25-30 mins.

Easy day post run.

Wednesday: Towards Cheesman. (Bring spikes)

Level 4: 55 minute “medium long” run. 5×20 seconds in spikes
Level 3: 45 “medium long” run. 5×20 seconds in spikes.
Level 2: 35-40, 5×20 seconds in spikes.
Level 1: 30 mins, 5×20 seconds in spikes.

Easy day post run.

Thursday: (Mile High Loop)

10-15 minute warmup.

Threshold repeats: 4 min @ Threshold, 90 seconds jog.
Followed by 4×30 on (mile down to 800 effort), 1 min jog.

Level 4: 4-5 sets
Level 3: 3-4 sets
Level 2: 2-4 sets
Level 1: 2-3 sets

5-10 min cooldown.

Hard post run and strength training at Carla.

Friday: Montview
Jumpies
Level 4: 40-45 mins
Level 3: 30-40 mins
Level 2: 30-35 mins
Level 1: 20-30 mins

4x speed zones on Mile High Trail near MLK statue.

Easy Post run

Saturday: Long run: Add 5-10 minutes to longest run of summer (max +5 minutes if nearing new longest run ever).
4 strides

(Level 4 boys up to 80 minutes).

Abbreviated post run (One legged squats, calf raises, sidelying leg lifts)