Week 5 July 31 to August 5

July 31 to August 5 Base 5

Goals

1. Develop  Championship habits of… Hard Work, Consistency, and Teamwork.

2. Develop warm up, Milage, Cool Down, and Strength Exercises.

3. Recover from Mammoth

4. Base pace 7:45 per mile

Monday 7/31	Tuesday 8/1	Wednesday 8/2
14 x PU and SU 6 miles North Aqueduct 6x Strides	4 miles Berry Star Loop	NO Coaches OYO 14 x PU and SU 6 miles Anaverde Hill 6 x Strides
Thursady 8/3	Friday 8/4	Saturday 8/5
NO Coaches OYO 4 miles Trail of Tears	10 miles California Loop	Big 7 and Backwards Strides 4 miles CW and SW Loop 6x Strides

34 miles

Mammoth Pack ing List

Mammoth Packing List

2-3 pairs of running shoes

5-8 running t-shirts

4-6 running shorts

7-8 pairs socks

Underwear

Sports Bras

Light weight jacket or hoodie

Swim Suit

Towel for the pool

6 days of casual clothes

Reusable water bottle

Medications

Feminine Products

$50-100 food money

Phone & Phone Charger

Toiletries(deodorant, hair care, etc...)

Sunscreen

Bug Repellant

Hat

Snacks and food (There is a store in town that you can buy food.)

(No Squirt Guns)  

July17-22 Base 3

Goals

1. Develop  Championship habits of… Hard Work, Consistency, and Teamwork.

Develop warm up, Milage, Cool Down, and Strength Exercises.

Monday 6/17	Tuesday 6/18	Wednesday 6/19
20-25 min Hillview 14x PU and SU Big 7 (6-8 miles)	BerryStar Loop 6x Strides (4 miles)	14x PU and SU Ritz Plyos 20-35 min out South Aqueductl (6-8 miles)
Thursady 6/20	Friday 6/21	Saturday 6/22
MKP 3x 1 mile @ 6:30 Reco 3:15 jog 4x Strides PM Summer Series Race	10x PU and SU Big 7 RV Loop + Anaverde Rim Run	Jamba Juice 12 PU and SU

July 9-15 Base 2

Goals

1. Develop  Championship habits of… Hard Work, Consistency, and Teamwork.
2. Develop warm up, Milage, Cool Down, and Strength Exercises.

Monday 6/10	Tuesday 6/11	Wednesday 6/12
12x PU and SU Big 7 20-35 min out P-12 (6-8 miles)	BerryStar Loop 6x Strides (4 miles)	12x PU and SU Ritz Plyos 20-35 min out Anaverde Hill (6-8 miles)
Thursady 6/13	Friday 6/14	Saturday 6/15
Megans Loop 4x Strides (5 miles) PM Summer Series Race	10-12 Miles TBD	Team Bonding Ultimate Frisbee 4x 400 12 PU and SU

40-45 miles

SUMMMMER!!!! TRAINING

1. Get Cleared by visiting
 http://www.highlandhs.org/apps/pages/index.jsp?uREC_ID=328681&type=d&pREC_ID=1158860
See one of the coaches for the Physical Papers.
2. Practice starts at 6:30 AM. You should arrive by 6:25 AM.
3. Be sure to bring some water.
4. Our yearly Mammoth Trip will be July 23rd-29th.
5. Please report all and any injuries to a coach.
6. Every 50 miles you run you earn a candy bar!