Another incredible week of training is in the books, and we just keep stacking good week after good week! We are now just two weeks from the official start of the season, so if you are in town, we would love to see you at practice each day if you can make it!

We will again offer practice Monday-Friday at City Park near the Thatcher Statue at 8:00 a.m., and on Saturday, we will meet at 7:00 a.m. in the East student lot to head down to the Highline Canal Trail for a progression long run. (This will be like a workout, so having teammates to run with will be extremely beneficial!)

Ferritin Testing: Here’s your weekly reminder to get your ferritin levels checked at your doctor or at a lab site such as Ulta Labs. Talk to your coaches if your levels are below 50!

Training Schedule:

(Level 1: First year of high school running, Level 2: 2nd year of high school running, Level 3: Third year of high school running. Level 4: 4th year of high school running).

Monday: 15-20 minute warmup.

Level 2-4 10×40 second hills w/ jog back R in 1:40
Level 1: 8-10×40 second hills w/ jog back R in 1:40

Pace: Start at 10k effort, then try to make it a little farther up the hill each time.

Cooldown: 10-15 for levels 3-4.
5-10 for levels 1-2.

Strength Training

Tuesday: (17th Ave).
“Jumpies”

Level 4: 40-50 minutes + 5x 7-7-7s/speed zones w/ full rest. (7 seconds building up, 7 seconds sprinting, 7 seconds decelerating).
Level 3: 35-45 minutes +5x 7-7-7s
Level 2: 30-40 minutes +5x 7-7-7s
Level 1: 25-30 minutes +5x 7-7-7s

Wednesday: (Towards Cheesman)
(Bring spikes)
Level 4: 55-60 + 8 Strides
Level 3: 50-55+ 8 strides
Level 2: 40-45 +8 strides
Level 1: 25-35 + 8 strides

Thursday: 10-15 minute warmup to Cheesman.

Level 4: 20-25 min split Threshold: 4-5x 5 on w/ 2 min jog + 4×30 on/1 off (55 total)
Level 3: 20 min split Threshold: 4x 5 on w/ 2 min jog + 4×30 on/1 off (45-50 total)
Level 2: 3-4x 5 on, 2 min jog + 4×30 on/1 off (40-45 total)
Level 1: 2-3x 5 on, 2 jog. + 4×30 on/1 off (35ish total).

Cooldown back to City Park.

Strength Training

Friday: Manuel Route
“Jumpies”

4-8x 10 second hill sprints.

Level 4: 40-45 mins
Level 3: 35-40 mins
Level 2: 30-35 mins
Level 1: 25-30 mins

Saturday: Long run at Highline Canal

Level 4: 90 minute progression long run (45 easy, 30 medium, 15 extra medium). Stay controlled!
Level 3: 80 minute progression long run (40 easy, 25 medium, 15 extra medium).
Level 2: 70 minute progression long run (35 easy, 25 medium, 10 extra medium).
Level 1: 60 minute long run with possible progression. (30 easy, 20 medium, 10 extra medium).

(OR if you aren’t at these max levels yet, +5 minutes of your longest run of the summer with a progression in the second half).

Sunday: Level 4: Off day or 30 minutes easy.
Level 3: Off
Level 2: Off
Level 1: Off

Go Angels!

(Below: Angel runners last week learning mental skills from former professional runner, Katie Follett!)