August 13-19 Base 7

Goals

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

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

3. Adapt to the heat and after school practice

4. Base pace 7:25-:40 per mile

Monday 8/14	Tuesday 8/15	Wednesday 8/16
15 x PU, SU, and Planks Big 7 WU- Resivior 2x 100 Backwards 8x Camel 3:10-:15 CD- Reservoir 6-8	O-8 Loop     4	16 x PU, SU, and Planks WU- MKP Ritz Plyos 4x Strides 3-4 x 600 CD- HHS 7
Thursady 8/17	Friday 8/18	Saturday 8/19
Trail of Tears 5	WU- MKP 6X HIIT Partner Torture Tag CD- HHS 5	Pacific Coast Trail 10-12 mile 10-12

42 miles

August 6-12 Base 6

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 7:30-:45 per mile

Monday 8/7	Tuesday 8/8	Wednesday 8/9
15 x PU, SU, and Planks Big 7 2x 100 Backwards 8x Camel 3:15-:20 CD- Reservoir	4 miles Berry Star Loop	15 x PU, SU, and Planks WU- CW Loop Ritz Plyos 4x Strides 12 x400m :77-:80 CD- 2 Upper Field
Thursady 8/10	Friday 8/11	Saturday 8/12
4 miles Anaverde Rim Run	10 miles California Loop 6x Strides	British Bulldog MKP

miles

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!