COUGAR CROSS COUNTRY

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Flora Woods
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1 COUGAR CROSS COUNTRY 01 FALL SEASON TRAINING SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE WARM-UP FITNESS WARM-UP MORNING FITNESS ROUTINE STRENGTH CIRCUIT ROUTINE sec per set. 30m run -3 circuits: MAX weight for 8 reps! x 0m frwrd skips w/ arm swing x 0m lateral shuffle w/ arm swing x 0m lateral crossovers 10 x side to side leg swings on fence 10 x front to back leg swings on fence x 10m frwrd h skips x 10m frwrd heel lift x 10m frwrd knee lift MEDIUM warm-up run time indicated PERFORMANCE COOL-DN MEDIUM cool-down run time indicated A CIRCUIT 10-1 x reverse hyper dbl leg lifts 10-1 x triceps dips on bench 10 x dbl leg jump-ups on bench 10-1 x bodyweight rows 10 x frwrd step-up/knee drive B CIRCUIT x 10 frwrd hurdle walkovers x 10m frwrd lunge w/ twist 10 x lateral reach push-ups x 10m lateral squat walk x Abs, x Back circuit (60 seconds per activity) -hip/trunk rotations, on back, shldrs flat, knees at 90 degrees -hands & knees scorpions -scoops -opposite arm/leg raises, on chest -hands & knees hydrants -chest lifts, palms down at hips -side leg raises, toe twists -backward jog x -360 jog x -lateral crossover x -eagles, on chest, heel to hand -eagles, on back, toe to hand -pistons -hands & knees bird dogs -low reach crunch -legs up arm crawl, on chest -standing h -bkwrd skip x -360 skip x -lateral shuffle x FITNESS COOL-DOWN -front/back banana rockers -0 x Mountain Climber BAREFOOT drill circuit on grass: -toes up/out, toes up/in, heels up/out, heels up/in -4 x 1 plank 1. Supine inner thigh drop push. Prone stink bugs 3. Lateral oblique crunch (feet on wall) 4. Supine heels on ball dbl leg hamstring curls. Supine leg lift twists 6. Prone back extension w/ ball under hips, arms under chin (feet on wall) 7. Supine hands to ankles ball pass 8. Prone hips on ball sngl leg lifts 9. Lateral side split leg raises 1. Good mornings ball btwn shldrs. Standing straight-arm circles 3. Sit up diagonal wood chops 4. Kettle bell swings. Standing straight-arm rainbow 6. Inchworm roll out/back 7. Standing straight-arm twists 8. Pillar sngl leg, forward dip 9. Standing front slams 1. Straight arm rollout from knees. Supine inner thigh drop push 3. Prone hands on floor, feet on ball, lateral walk, lateral leg 4. Lateral oblique crunch twist (feet on wall). Supine heels on ball dbl leg hip thrust 6. Rotisserie Chicken supine sngl heel on ball, hips up, rotate 7. Prone hips on ball back extension arms straight in front (feet on wall) 8. Supine hand to ankle ball pass 9. Lateral elbow stand (feet on bench, forearm on floor) knee drives 1. Around the world, full circles from hip straight arms ball overhead. Diagonal squat hay bales 3. Standing knee lift straight arm twist 4. Sit up ball on chest. Inchworm bounce out/back 6. Lateral straight-arm overhead hand to hand toss 7. Squat straight arm front hold 8. Pillar sngl leg clock bounce 9. Chest lifts arms lateral over ball A: STRENGTH CIRCUIT x arm curls (dumbbells). -16 x side pulls (dumbbell) x front lat pulls (machine) x bent row (dumbbell). -8 x full squats (barbell) x military press (dumbells) x triceps push downs (machine) x windmills (dumbbell) x upright rows (barbell) second running arms (dumbbells) B: STRENGTH CIRCUIT x back extensions. -8 x push up rows (dumbells) x back lat pulls (machine) x lunge w/ weight (dumbells). -8 x incline press (dumbbells) x arm front/side raises (dumbbells) x dead lifts (barbell) x bar dips x sngl leg squat taps (box) x bent back fly sgl arm on bench (dumbbell) STRETCH CIRCUIT ROUTINE 1. Triceps (elbow behind head). Shoulder (pull arm in front) 3. Oblique/IT band (standing leg crossover, side reach over head) 4. Hamstring (standing crossover reach). Quad (standing, pull ankle away from same side glute) 6. Upper calf (standing, straight leg) 7. Lower calf (standing, bent leg) 8. Groin/quad (forward lunge, ankle to glute) 9. Groin/hamstring (lateral lunge) 10. Quad (hip thrust, knee down) 11. IT band (lunge/shin to ground) 1. IT band/glute (ankle on knee, sag hips) 13. Hamstring (sit modified hurdle) 14. Groin (butterfly sit) 1. Hips/back (corkscrew sit) 16. Glute/hip (corkscrew sit/ knee to chest) G-S-M ROUTINE 1 LADDER DRILLS 1. Forward dbl leg "hop scotch". Forward dbl leg "slalom" 3. Forward dbl leg "snake" 4. Forward half step (x). Forward quick step 6. Lateral quick step 7. Lateral shuffle step 8. Lateral "x-country" switch step 9. Forward "icky shuffle" 10. Forward "speed skater" x Sway-back/Cat-back. 10 x Hand/knees, torso twist elbow up x Lateral abductor leg raises (inverted/neutral/out) x Lateral adductor leg raises (inverted/neutral/out). x Scorpion 6. x Donkey whip 7. x Fire hydrant x Standing straight leg lift matrix x Sngl leg squat x Dbl leg bridge thrust

2 COUGAR CROSS COUNTRY 01 FALL SEASON TRAINING SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE WARM-UP FITNESS WARM-UP MORNING FITNESS ROUTINE WEIGHT CIRCUIT ROUTINE sec per set. 30m run -3 circuits: MAX weight for 8 reps! x 0m frwrd skips w/ arm swing x 0m lateral shuffle w/ arm swing x 0m lateral crossover w/ knee drive 10 x side to side leg swings on fence 10 x front to back leg swings on fence x 0m frwrd gallop w/ 40m acceleration x 0m frwrd rotary run w/ 40m acceleration x 0m frwrd 3rd stride quick stride w/ 40m acceleration MEDIUM warm-up run time indicated PERFORMANCE COOL-DN MEDIUM cool-down run time indicated A CIRCUIT x 10 hurdle over-unders 10 x shins up/hands up push-ups x 10m frwrd lunge/forearm dip B CIRCUIT x stadium step dbl leg hops 1-0 x triceps dips on bench 10 x dbl leg jump-down squat-hold 1-0 x bodyweight rows x Abs, x Back circuit (60 seconds per activity) -eagles, on chest, heel to hand -eagles, on back, toe to hand -leg lift flutter kick -opposite arm/leg raises w/ lateral movement, on chest -suitcases, on tail bone -chest lifts, arms out in cross -straight leg scoops -backward jog x -360 jog x -lateral crossover x -inverted leg splits & scissors -hip/trunk rotations, straight legs -side clams -v-ups -hands & knees bird dogs w/ lateral arm/leg movement -russian twists -legs up arm crawl, on chest -bkwrd skip x -360 skip x -lateral saddle swing x FITNESS COOL-DOWN -10 x partner Péle matrix -10 x Mountain Climber matrix BAREFOOT drill circuit on grass: -toes up/out, toes up/in, heels up/out, heels up/in -4 x 1 plank matrix 1. Supine inner thigh drop push. Pone stink bug to pike 3. Lateral oblique crunch (feet on wall) 4. Supine sngl leg hamstring curls. Supine leg lift twists 6. Prone back extension w/ ball under hips, arms under chin (feet on wall) 7. Supine hands to ankles ball pass 8. All Four on ball Balance! 9. Rotisserie supine sngl heel on ball, hips up, rotate 1. Good mornings ball overhead. Standing straight-arm circles 3. Sit up diagonal wood chops 4. Kettle bell swings to jump. Lateral standing straight-arm hand to hand toss 6. Inchworm roll out/back 7. Standing straight-arm twists 8. Pillar sngl leg forward dip "h" position dbl arm overhead press 9. Standing side to slide slams 1. T-Ball knees/shins on ball, torso twist. Supine inner thigh drop push 3. Prone stink bugs alternate sngl leg lateral scissor 4. Lateral oblique twist (feet on wall). Supine heel on ball sngl leg hip thrust 6. Supine trunk rotation ball btwn ankles 7. Prone hips on ball back extension arms straight in front (feet on wall) 8. Supine hand to ankle ball pass 9. Prone Russian twist, feet on ball, hands on bench, push leg through 1. Around the world, full circles from hip ball out, straight arms. Diagonal sngl leg squat reach to toe hay bales 3. Standing knee lift straight arm twist 4. V up alternate straight leg straight arms ball to toe. Squat press jump 6. Inchworm bounce out/back 7. Lateral standing straight-arm rainbow 8. Pillar sngl leg clock bounce 9. Birddogs, push-up position, hands on ball LADDER DRILLS 1. Forward dbl leg "hop scotch". Forward dbl leg "slalom" 3. Forward dbl leg "snake" 4. Forward half step (x). Forward quick step 6. Lateral quick step 7. Lateral shuffle step 8. Lateral "x-country" switch step 9. Forward "icky shuffle" 10. Forward "speed skater" A: STRENGTH CIRCUIT x arm curls (dumbbells). -triceps pushdowns (machine) x back lat pulls (machine) x suitcase squats (dumbbell). -8 x standing "h" liberty press (dumbbell) x bent back fly dbl arm standing (dumbbells) x windmills (dumbbell) x front fly (barbells) x shoulder shrugs B: STRENGTH CIRCUIT back extensions. -8 x standing hip matrix (band) x one arm squat high pull (dumbbell) x push up rows (dumbbells). -8 x standing "h" arm front/side raises (dumbbell) second running arms w/ weight x bar dips x dead lifts (barbell) x side pulls (dumbbell) STRETCH CIRCUIT ROUTINE 1. Triceps (elbow behind head). Shoulder (pull arm in front) 3. Oblique/IT band (standing leg crossover, side reach over head) 4. Hamstring (standing crossover reach). Quad (standing, pull ankle away from same side glute) 6. Upper calf (standing, straight leg) 7. Lower calf (standing, bent leg) 8. Groin/quad (forward lunge, ankle to glute) 9. Groin/hamstring (lateral lunge) 10. Quad (hip thrust, knee down) 11. IT band (lunge/shin to ground) 1. IT band/glute (ankle on knee, sag hips) 13. Hamstring (sit modified hurdle) 14. Groin (butterfly sit) 1. Hips/back (corkscrew sit) 16. Glute/hip (corkscrew sit/ knee to chest) G-S-M ROUTINE x Sway-back/Cat-back. 10 x Hand/knees, torso twist elbow up x Lateral abductor leg raises (inverted/neutral/out) x Lateral adductor leg raises (inverted/neutral/out). x Scorpion 6. x Donkey whip 7. x Fire hydrant x Standing straight leg lift matrix x Sngl leg squat twist (rear foot on bench) x Sngl leg bridge thrust x inchworms

3 COUGAR CROSS COUNTRY 01 FALL SEASON TRAINING SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 3 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE WARM-UP FITNESS WARM-UP MORNING FITNESS ROUTINE WEIGHT CIRCUIT ROUTINE sec per set. 30m run -3 circuits: MAX weight for 8 reps! x 0m forward skips w/ arm swing x 0m lateral shuffle w/ arm swing x 0m lateral crossover-reach back 10 x side to side leg swings on fence 10 x front to back leg swings on fence x 0m fwrd "b" skips w/ 60m acceleration x 0m fwrd rotary run w/ 60m acceleration x 0m fwrd quick step w/ 60m acceleration MEDIUM warm-up run time indicated PERFORMANCE COOL-DN MEDIUM cool-down run time indicated A CIRCUIT x 10 split lunge hops 10 x push-up arm reach x 10m lateral dbl leg hop squats B CIRCUIT 0 x reverse hyper dbl leg lift, lateral split 0 x triceps dips on bench 0 x bodyweight rows x Abs, x Back circuit (60 seconds per activity) 7 x 40-60m jog / strength circuit: -eagles, on chest, heel to hand -eagles, on back, toe to hand -push up position, bird dogs -v-ups -legs up arm crawl, on chest -leg raises, toe twists -straight leg scoops -forward jog x -backward jog x -backward heel lift-reach x 7 x 40-60m jog / strength circuit: -inverted leg splits & scissors -hip/trunk rotations, straight legs -hands & knees, donkey whips -straight leg lifts/scissors, on back -arm/leg scissors, on chest -scoop hip press -lateral prowler crawl -forward skip x -backward skip x -360 skip x FITNESS COOL-DOWN -10 x partner full-body lift/lower -10 x burpees BAREFOOT drill circuit on grass: -ground grabbers -heel to toe calf raise walk -straight leg swings 1. Supine inner thigh drop push. Prone sngl leg stink bugs 3. Lateral oblique crunch (feet on wall) 4. Prone back extension w/ ball under hips, arms in cross (feet on wall). Supine hands to ankles ball pass 6. All Four on ball sngl leg extension 7. Lateral side split leg raises 1. Standing straight-arm circles. Sit up diagonal wood chops 3. Kettle bell swings to jump 4. Inchworm roll out/back. Standing straight-arm twists 6. Pillar sngl leg forward dip to "h" position sngl arm overhead press 7. Standing side to slide slams 1. Straight arm rollout from knees. Pone stink bug to pike 3. Supine heels on ball sngl leg hamstring curls / hip thrusts 4. Lateral oblique crunch twist (feet on wall). Supine straight leg lift lateral movement 6. Prone hips on ball back extension alternating arm reach (feet on wall) 7. Lateral elbow stand (feet on bench, forearm on floor) knee drives 1. Around the world, full circles from hip ball out straight arms. Standing knee lift straight arm twist 3. V up alternate straight leg straight arms ball to toe 4. Diagonal sngl leg squat reach to toe drive to "h" hay bales. Inchworm bounce out/back 6. Lateral standing straight-arm rainbow 7. Pillar sngl leg clock bounce A: STRENGTH CIRCUIT x arm curls (dumbbells). -8 x front lat pulls (machine) x seated rows (machine) x squat to standing "h" military press (barbell). -8 x bent fly matrix (dumbbell) x triceps press (dumbbell) x dbl leg box jumps B: STRENGTH CIRCUIT x high-pulls or cleans (barbell). -8 x standing bent row (barbell) x sngl leg pillar dip (dumbbell) x incline press (dumbbells). -8 x figure eight (kettlebell) x side pulls (dumbbell) x bar dips STRETCH CIRCUIT ROUTINE 1. Triceps (elbow behind head). Shoulder (pull arm in front) 3. Oblique/IT band (standing leg crossover, side reach over head) 4. Hamstring (standing crossover reach). Quad (standing, pull ankle away from same side glute) 6. Upper calf (standing, straight leg) 7. Lower calf (standing, bent leg) 8. Groin/quad (forward lunge, ankle to glute) 9. Groin/hamstring (lateral lunge) 10. Quad (hip thrust, knee down) 11. IT band (lunge/shin to ground) 1. IT band/glute (ankle on knee, sag hips) 13. Hamstring (sit modified hurdle) 14. Groin (butterfly sit) 1. Hips/back (corkscrew sit) 16. Glute/hip (corkscrew sit/ knee to chest) G-S-M ROUTINE -4 min plank matrix LADDER DRILLS 1. Forward dbl leg "hop scotch". Forward dbl leg "slalom" 3. Forward dbl leg "snake" 4. Forward half step (x). Forward quick step 6. Lateral quick step 7. Lateral shuffle step 8. Lateral "x-country" switch step 9. Forward "icky shuffle" 10. Forward "speed skater" x Sway-back/Cat-back. 10 Hand/knees torso twist, elbow up x Lateral abductor leg raises (inverted/neutral/out) x Lateral adductor leg raises (inverted/neutral/out). x Scorpion 6. x Donkey whip 7. x Fire hydrant x Groiners x Standing straight leg lift matrix x Sngl leg squat x Bridge thrust marching 3

4 01 FALL SEASON SCHEDULE Athletes Expected to Attend All Practice Sessions! Practice is NEVER Cancelled! SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY AUGUST 16 Run LSD NO SCHOOL Run EASY 10+ (6 x 0m on 100m off). Run EASY NO SCHOOL RECOVERY run Run EASY 0-40 SHARKS & MINNOWS. COUGAR DAY: Veterans sign up for recruiting table shifts 8am-3pm. 19 NO SCHOOL 1600m Time Trial. 4-8 x 00m 300m pace, equal distance jog 0 NO SCHOOL Run EASY 10+ (6 x 0m on 100m off). Run LSD 3-60 to Commons, 1 NO SCHOOL RECOVERY run Run EASY 0-3 ULTIMATE FRISBEE. ALL TEAM: 9:00-10:30AM AUGUST 3 Run LSD Run EASY 10+ (6 x 60m on 90m off). 3 0k pace, easy, 0k pace, 1 easy on PARENT MEETING RECOVERY run x 100m STRIDES on PARENTS: :30-6:30PM Parent Meeting in Library 6 1 x 4-3-, 3--1 k-300m-1600m pace on field w/ 6 run btwn sets. 7 Run EASY 10+ (6 x 60m on 90m off). Run LSD HILLS on Rim Trail. RECOVERY run Run EASY -3 x 1600m pace on field w/ ULTIMATE FRISBEE. 9 ALL TEAM: 8:00AM-11:30AM NO bus. Athletes must arrive at by 8:00am! Course Work: Bring Hoes, Shovels, Rakes, Weedwhackers, & GLOVES! ALL TEAM: ON OWN AUGUST 30 Run LSD Run EASY 10+ (6 x 70m on x 0k, 3 easy, 0k, easy on SEPTEMBER 1 RECOVERY run x 100m STRIDES on RIM TRIAL HILL 100% max effort on up hill (w/ bounding segments preceding some hills), EASY run 3 Run EASY 10+ (6 x 70m on Run LSD 4-6 out & back to 4 RECOVERY run ALL TEAM: 1:4-6:30PM 1:4pm! All athletes must ride bus. RACE: Little Ed Practice SEPTEMBER 6 Run LSD NO SCHOOL Run EASY 10+ (6 x 80m on 3 x 0k pace, easy, 0k pace, 1 easy on 8 RECOVERY run Run EASY x 100m STRIDES on 9 1 x 4-3-, 3--1 k-300m-1600m pace on field w/ 6 run btwn sets. 10 Run EASY 10+ (6 x 80m on Run LSD 4-6 HILLS on Rim Trail. 11 RECOVERY run x 800m pace on field w/ 1 ACT TEST DATE ALL TEAM: 7:00AM-:30PM by 7:00am!. RACE: Ed Sias SEPTEMBER 13 Run LSD Run EASY 10+ (6 x 80m on x 0k, 3 easy, 0k, easy on 1 RECOVERY run Run EASY x 100m STRIDES on 16 RIM TRIAL HILL 100% max effort on up hill (w/ bounding segments preceding some hills), EASY run 17 BCK TO SCHL NGHT Run EASY 10+ (6 x 80m on Run LSD 4-6 out & back to 18 NO SCHOOL 3 x 1600m pace on field w/ RECOVERY run ALL TEAM: 7:4AM-1:00PM Newhall Park by 7:4am. RACE: DLS Newhall Park VARSITY: ON OWN 4

5 01 FALL SEASON SCHEDULE Athletes Expected to Attend All Practice Sessions! Practice is NEVER Cancelled! SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SEPTEMBER 0 Run LSD GAME DAY: ULTIMATE FRISBEE TOURNAMENT. Run EASY x 300m pace w/ equal time recovery between each. 4 (8 x 60m on 90m off). Run LSD 40- out & back to Commons & down St. Mary's trail. RECOVERY run x 800m pace on field w/ 6 VARSITY: 9:30AM-4:00PM Car-pool leaves CHS at 9:30am. RACE: Stanford Stanford Golf Course ALL TEAM: ON OWN SEPTEMBER 7 Run LSD (8 x 70m on x 10k, 0k, k w/ rolling 400m after each segment. 800m btwn sets. or 3 x 0k, k w/ rolling 400m after each. 9 RECOVERY run ALL TEAM: 1:4-6:30PM 1:4pm! All participating athletes must ride bus. RACE: DFAL Center OCTOBER 1 (8 x 70m on Run LSD 4-60 to Commons, RECOVERY run x 1600m pace on field w/ 3 SAT TEST DATE ALL TEAM: 8:00AM-1:00PM NO Bus. All athletes must arrive at by 8:00am! RACE: Orienteering TEAM BBQ! OCTOBER 4 Run LSD (8 x 80m on TEMPO 0k pace. or -6 x 800m TEMPO 10k pace w/ 60 sec. 6 RECOVERY run 0-30 Run EASY x 1000m or 4 x 100m SURGE alternating 10k pace first 300m & 300m pace last 00m of each 00m w/ rolling 00m recovery 8 (8 x 80m on Run LSD 0-6 out & back to 9 RECOVERY run x 800m pace on field w/ 10 ALL TEAM: 7:00AM-:00PM Optional bus. Bus leaves CHS at 7:30am! All athletes must arrive at Canyon Middle School by 8:30am. RACE: Castro Valley Canyon Middle Schl VARSITY: ON OWN OCTOBER 11 Run LSD NO SCHOOL (8 x 90m on ALL TEAM: 3:00-:4PM x 10k, 0k, k w/ rolling 400m after each segment. 800m btwn sets. or 3 x 0k, k w/ rolling 400m after each. 13 RECOVERY run 0-30 Run EASY PSAT TEST DATE 6-8 x 300m pace w/ equal time recovery between each. 1 (8 x 90m on Run LSD 0-6 to Commons, 16 RECOVERY run 0-30 TOP 6: 8:30AM-9PM 8:30am! All participating athletes must ride bus. RACE: Roughrider Woodward Park ALL OTHERS: 3:0-:30PM 3 x 1600m pace on field w/ 17 OCTOBER 18 Run LSD (8 x 100m on 0m off). ALL TEAM: 3:0-:4AM TEMPO 0k pace. or -6 x 800m TEMPO 10k pace w/ 60 sec. 0 RECOVERY run 0-30 Run EASY x 1000m or 4 x 100m SURGE alternating 10k pace first 300m & 300m pace last 00m of each 00m w/ rolling 00m recovery (8 x 100m on 0m off). Run LSD 0-6 out & back to 3 RECOVERY run x 800m pace on field w/ 4 ACT TEST DATE ALL TEAM: :00-4:00PM CHS track by 1:00pm. RACE: 1600m Team Time CHS

6 01 FALL SEASON SCHEDULE Athletes Expected to Attend All Practice Sessions! Practice is NEVER Cancelled! SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY OCTOBER Run LSD GAME DAY: PHOTO SCAVENGER HUNT. Bring your own cell phones! 7 ALL TEAM: 1:4-6:30PM 1:4pm! All participating athletes must ride bus. RACE: DFAL Center Shadow Cliffs Park 9 (8 x 70m on Run LSD 4-60 to Commons, 30 RECOVERY run 0+ 40min MYSTERY FARTLEK. 31 NOVEMBER 1 Run LSD -7 (8 x 80m on TEMPO 0k pace. or -6 x 800m TEMPO 10k pace w/ 60 sec. 3 RECOVERY run 0+ 4 Run LSD 0-60 out & back to (8 x 80m on 6-8 x 00m TEMPO 10k pace w/ 100m walk back recovery 6 RECOVERY run 0+ Run EASY SAT TEST DATE ALL TEAM: 10:00AM-:30PM by 11:00am. RACE: DFAL NOVEMBER 8 Run LSD 7 9 (8 x 90m on VARSITY: 3:0-:30PM Run EASY RECOVERY run 0+ x 1600m, x pace w/ equal time rec 11 NO SCHOOL VARSITY: 7:00-11:30AM Drive to Hayward HS. Carpool leaves CHS at 7:00am! 1 (8 x 90m on Run LSD 60 to Commons, St. Mary's loop & back on Rheem. 13 RECOVERY run 0+ VARSITY: :30-:4PM Carpool to Newhall Park. Carpool leaves CHS at :30pm. 40min MYSTERY FARTLEK. 14 VARSITY: 9:00-11:00AM NOVEMBER 1 Run LSD 7 16 TEMPO 0k pace. 17 RECOVERY run 0+ VARSITY: 3:0-:30PM Run EASY Carpool to Orinda Trail, San Pablo Reservoir. Carpool leaves CHS at 3:10pm. Run LSD 60 out & back on Orinda Trail. 19 RECOVERY run 10 VARSITY: 3:0-:30PM 8 x 00m TEMPO 10k pace w/ 100m walk back recovery 0 VARSITY: 3:0-:1PM 1 VARSITY: TBA Car pool TBA. RACE: NCS Hayward HS NOVEMBER Run LSD 70 3 NO SCHOOL VARSITY: 9:00-10:30AM 4 NO SCHOOL VARSITY: 9:00-11:00AM 1 x 1600m, 3 x pace w/ equal time rec NO SCHOOL VARSITY 9:00-10:30AM Fitness warm-up B Run EASY 40 RECOVERY run 10 6 NO SCHOOL VARSITY 9:00-10:4AM 6 x 00m TEMPO 10k pace w/ 100mwalk back recovery 7 NO SCHOOL VARSITY: :00PM Van leaves for Fresno at 8:00am. STRIDES from box start VARSITY: TBA RACE: CIF Woodward Park Return to CHS approximately 7:00pm. 6

COUGAR CROSS COUNTRY

COUGAR CROSS COUNTRY 2018 FALL SEASON TRAINING SCHEDULE PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE WARM-UP FITNESS WARM-UP FITNESS ROUTINES STRENGTH ROUTINES 60-90 sec per set. 30m run btwn