4:00 p.m. Practice: Freshmen have Freshmen Academy this week, and some teachers are back to teaching, so this week we will offer practice at 4:00 p.m. in our normal spot in City Park near the field by the Thatcher Fountain.

How to Prepare for Running in the Heat: Starting at 4:00 will also allow us to start acclimating to the warmer weather, which like it or not, we will be racing in for a good chunk of the season. The following are some practical ways to prepare for running in the heat:

• Show up hydrated! Drink water plentifully throughout the day. (If you don’t start hydrating till practice, it’s too late). Some athletes like using electrolytes like Nuun tablets to prepare for running in the heat. Gatorade right before a run may lead to stomach pain, so avoid anything that sugary.
• Dress Lightly: Shorts, t-shirts, and tank tops of lightweight and breathable materials are best. Don’t wear sweatpants and sweatshirts!
• Bring Plenty of Ice Water: You want to make sure you have plenty of water to drink and also have ice to cool your body with.

Heat exhaustion is real, and we as coaches will be adjusting training and routes this week to account for acclimating to the heat. Make sure to do your part to avoid heat exhaustion by following the steps above!

Training Plan:

(Level 1: First year of high school running. Level 2: Second year of high school running. Level 3: Third year of high school running. Level 4: Fourth year of high school running. Adjustments will be made for individual athletes based on injury history as well).

Monday: (Field Workout. Bring racing flats if you have them)
10-15 minute warmup

Level 4: 5-7x 1k at threshold. 2 mins walking rest (hydrate/ get in shade). 4×30 on, 90 walk.
Level 3: 4-6x 1k at threshold. 2 mins walking rest. 4×30 on, 90 walk.
Level 2: 3-5x 1k at threshold. 2 mins walking rest. 4×30 on, 90 walk.
Level 1: 2-4x 1k at threshold. 2 mins walking rest. 4×30 on, 90 walk.

10 minute cooldown in shade.

Tuesday: (Bring spikes! 17th)
“Jumpies”

Level 4: 45 + 6×20 second strides (spiked up)
Level 3: 40 + 6x 20 second strides (spiked up)
Level 2: 35 + 6x 20 second strides (spiked up)
Level 1: 25-30 + 6×20 second strides (spiked up)

Wednesday: (Towards Cheesman)

Level 4: 60 mins + 8 barefoot strides
Level 3: 50 mins + 8 barefoot strides
Level 2: 40-45+ 8 barefoot strides
Level 1: 25-35 + 6-8 barefoot strides

Thursday: (Likely in field again on account of heat. Bring racing flats).

10-15 minute warmup

3-2-1 fartlek w/ 1 min jog recovery. (Threshold effort. Shorter reps will likely be faster. Get stronger as you go). 2 minute water break between sets (jog to the water, start next set once it has been 2 minutes).
5-8 minute rest.
4×30 on, 1 min jog.

Level 4: 3-4 sets
Level 3: 3-4 sets
Level 2: 2-3 sets
Level 1: 2-2.5 sets.

10 min cooldown.

Friday: (Manual)

“Jumpies”

4-8x 8 second hill sprints

Level 4: 40-45 minutes
Level 3: 35-40 minutes
Level 2: 30-35 minutes
Level 1: 20-30 minutes

Saturday: Long run

For those who have already reached their max:
Level 4: 85 minutes
Level 3: 75 minutes
Level 2: 65 minutes
Level 1: 55 minutes

(For those still building up to their max)

+5 minutes of longest run of the summer.

4 strides.

Sunday: Level 4: Off day or 30 mins recovery
Level 3: Off
Level 2: Off
Level 1: Off

The season is so close, and this team is looking ready! Go Angels!