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Doherty Cross Country

Suggested Workout Calendar June- July 10

Directions to Meets
Directions to Practices
Record Board
DHS Track &Field

You Need To Keep A Running Log, Keep Track of Workouts and Total Miles. 

Week
Monday
Tuesday
 

 
Wednesday

 
Thursday

 
Friday   

 
Saturday

June 14-June 19
B 1 35 min. run
B 2 30 min. run
G 1 35 min. run
G 2 20 min. run
Recovery run and Ultimate

If you cant make the DHS practice, run 30 minutes.

Long road run again, repeat Monday's workout

Recovery Run and Ultimate

If you cant make the DHS practice, run 30 minutes.

B1:  30 minute run
B2:  25 minute run
G1:  30 minute run
G2:  25 minute run

.B1:  40 minute run
B2:  30 minute run
G1:  40 minute run
G2:  25 minute run

June 21-June 26
.B1:  35 min run
B2:  30 min. run
G1:  35 min. run
G2:  20 min. run

All groups run 5 x 200m Reps after road run.
2 laps easy jog after 200's.
Coach D is out of town, so meet and run on own  30 minutes of EZ road running + Ultimate

.All Groups:  Threshold Workout.  
10 minute warmup
3 x 7 minutes at threshold
10 minute cooldown

Email Coach Schwartz if you have questions about the workout.

Coach D is out of town, so meet and run on own  30 minute run + Ultimate

.B1:  30 minutes
B2:  25 minutes
G1:  30 minutes
G2:  20 minutes

.B1:  40 minutes
B2:  30 minutes
G1:  40 minutes
G2:  25 minutes

June 28-July 3
.Meet at Greencrest/Palmer Park off of Austin Bluffs
All groups warmup 10 minutes
B1:  3 x 3 minutes hill repeats
B2:  2 x 3 minutes hill repeats
G1:  3 x 3 minutes hill repeats
G2:  2 x 3 minutes hill repeats
10-20 minutes cooldown- Groups 1 do 20 minutes and 
groups 2 do 10 minutes
.30 minute run + ultimate

.All Groups:  Warmup 10 minutes
B1 and G1:  2 x 7 minutes and 1 x 8 minute
at Anaerobic Threshold
B2 and G2:  2 x 7 minutes at Anaerobic Threshold
Cooldown 10 minutes

.35 minute run + ultimate

.Meet at Coach Schwartz's House
5926 Chokecherry Drive
7:00 pm-Twilight Run

B1 and G1:  50 minutes in the foothills
B2 and G2:  30 minutes in the foothills
Watermelon afterwards

.B1:  35 min. EZ
B2:  30 min. EZ
G1:  35 min EZ
B2:  25 min EZ

July 5th-July 11th

.Meet at Greencrest
All groups warmup 10 minutes
B1:  4 x 3 min. hill repeats
B2:  3 x 3 min. hill repeats
G1:  4 x 3 min. hill repeats
G2:  3 x 3 min. hill repeats
All groups cooldown 10-20 minutes-
Groups 2 10 minute cooldown-group 1-20 minute cooldown

.30 minute run + ultimate

.Meet at Monument Valley Park-Fontanero
All groups warmup 10 minutes
B1 and G1:  3 x 2k at threshold
B2 and G2:  2 x 2k at threshold
Cooldown 10 minutes

.30 minute run + ultimate

.Twilight Run at Coach Schwartz's house
5926 Chokecherry Drive
7:00
B1 and G1:  50 minutes in the foothills
G1 and G2:  30 minutes in the foothills
Ice cream and cake-work on DHS XC scrapbook

.B1 and G1:  35-40 minutes
B2 and G2:  30 minutes

email coaches with questions duensrm@d11.org or chuckschwartz@earthlink.net