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)

Schedule: Practice will be Monday-Friday at 8 a.m., and we will have our long run Saturday morning at a site to be determined. Strength training at Carla Madison will take place Thursday after practice.

A Growing Team! We had our largest turnout of the summer on Monday with around 30 kids, and we’re excited to have even more people joining us as the summer continues! Coach Andrew attended a coaching clinic this past weekend in Kansas City, and the message from the best coaches and best programs in the country was simple: When a team consistently shows up together in the summer, they can do amazing things. Come join us as much as possible and share in the journey towards something special!

Thursday Breakfast Club! Come join us Thursday after practice and weight lifting at Maria Empanada on Colfax for team breakfast! Bring your own money and enjoy the fellowship of sharing a meal together!

Friday Fourth of July Themed Run! For anyone who is around on Friday, we will have a Fourth of July themed run! Wear your red, white and blue and enjoy Bomb Pops after practice!

Yoga Mats/Towels: All athletes are encouraged to bring a yoga mat or towel for post run work after each run, since the grass can get a little wet and muddy due to the City Park sprinkler system.

Training Schedule This Week:

Levels: (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: 4th year of high school running. However, some athletes are encouraged to work at a lower level than what is indicated if they are just getting back into running or if they have an injury history).

Monday: (Mile High Trail).
10-15 minute warmup for all.
3 min on (threshold), 1 min jog.
Group 4: 4-5 sets, 4-5x 20 second strides up hill @ mile effort. (45-50 total)
Group 3: 3-4 sets, 4-5x 20 second strides up hill at mile effort. (35-40 total)
Group 2: 3-4 sets, 4-5x 20 second strides up hill @ mile effort. (30-35 total)
Group 1: 2-3 sets, 4×20 second strides up hill @ mile effort. (25-30 total). (Some kids may just need a normal run. That’s ok).

Hard day post run and weights at Carla Madison.

Tuesday: (Montview) Jumpies
4-7x 10 second hill sprints.
Maintenance run towards Montview
Group 4: 45 mins.
Group 3: 35-40 mins.
Group 2: 30-35 mins.
Group 1: 25-30 mins.

Easy day post run.

Wednesday: Towards Cheesman. (Bring spikes!)

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

Easy day post run.

Thursday: 15-20 minute warmup (Go reverse Mile High, end at Golf course hill)

8×40 second hills @ City Park Golf Course with jog back recovery (Goal pace: Make it a little farther up the hill each time). Jog recovery in 1:40ish.

Group 4: 45 minutes total running
Group 3: 35-40 minutes total
Group 2: 30-35 minutes total
Group 1: 30 minutes total.

Hard post run and weights at Carla Madison

Friday: Jumpies (17th)
Group 4: 45 mins
Group 3: 35-40 mins
Group 2: 30-35 mins
Group 1: 20-25 mins

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

Easy Post Run

Saturday: Long Run
(All: Longest run of the summer +5-10 mins).

4 strides. Easy post run.

Go Angels!

“Good things come slow, especially in distance running.” -Legendary Oregon coach and runner Bill Dellinger, who passed away last week.