Distance Schedule |
Monday | 28-Jan | Introduction to
warm-ups 30 minute run and return to fieldhouse for strides |
Thursday | 30-Jan | Warm-up in hallway, run to hill 6 to 8 hills, run
back hard, stretch in hallway |
Friday | 1-Feb | Full Team warm-ups 30 minute run and weights |
Saturday | 2-Feb | 90 minute easy run |
Phase II | Phase II | Phase
II | Phase II | Phase II | Phase
II | Phase II | Phase II |
Monday | 2-Feb | Team on their own |
Tuesday | 3-Feb | Team on their own |
Wednesday
| 4-Feb | 45 minute run/
sledding at the riverwalk | P.M.Iverson
after school 60 minutes/Squats |
Thursday | 5-Feb | Warm-up in hallway, run to hill 6 to 8 hills, run
back hard, stretch in hallway |
Friday | 6-Feb | Full Team warm-ups 30 minute run and weights |
Saturday | 7-Feb | 90 minute distance run with Iverson/Wilson |
Monday | 8-Feb | Hills at Four Lakes
| P.M.Iverson
after school 60 minutes/Squats |
Tuesday | 9-Feb | Tempo Circuit w/ warm-up |
Wednesday | 11-Feb | Cross training
or 45 minutes easy | P.M.Iverson
after school 60 minutes/Squats |
Thursday | 12-Feb | Warm-up in hallway, run to hill 6 to 8 down hills
speed work, run back hard, stretch in hallway |
Friday | 13-Feb | Full Team warm-ups 30 minute run and weights |
Saturday | 14-Feb | Meet @ Hinsdale Central |
Monday | 15-Feb | Practice @ Coach
Hoff's house 90 minute run / abs and strength work |
Tuesday | 16-Feb | Tempo Circuit w/ warm-up |
Wednesday
| 18-Feb | Short run to hill
6 to 8 down hills speed work, run back hard, stretch in hallway | P.M.Iverson after school 60 minutes/Squats |
Thursday
| 19-Feb | 45 minute run |
Friday
| 20-Feb | 2 mile warm-up
/6 x 800 at threshold pace/ 2 mile cool-down |
Saturday | 21-Feb | Meet @ WWS |
Monday | 22-Feb | Hills at Four Lakes
| P.M.
Iverson after school 60 minutes |
Tuesday | 23-Feb | Tempo Circuit w/ warm-up |
Wednesday | 25-Feb | 5:30 A.M. run to
hill 6 to 8 down hills speed work, run back hard, stretch in hallway | P.M.Iverson after school 60 minutes/Squats |
Thursday
| 26-Feb | Full Team Morning
swim with Iverson |
Friday | 27-Feb | 45 minute run on your own |
Saturday | 28-Feb | Meet @ Lockport |
Monday | 2-Mar | DGS Relay Meet | A.M. 2 mile warm-up
/6 x 800 at threshold pace/ 2 mile cool-down |
Tuesday | 3-Mar | Tempo Circuit w/ warm-up |
Wednesday
| 4-Mar | 45 minutes | P.M.Iverson after
school 60 minutes/Squats |
Thursday | 5-Mar | First race pace work-out |
Friday
| 6-Mar | 30 min easy run |
Saturday | 7-Mar | 90 minute distance
run with Iverson/Wilson |
Monday | 9-Mar | Hills at Four Lakes | P.M. Iverson after school 60 minutes |
Tuesday | 10-Mar | Cross training
or 45 minutes easy |
Wednesday | 11-Mar | Warm-up in hallway, run to hill 4 to 6 hills, run
back hard, stretch in hallway (maintenance 800) | P.M.Iverson after school 60 minutes/Squats |
Thursday | 12-Mar | 30 min easy run |
Friday
| 13-Mar | Meet
@ Glenbard North |
Saturday | 14-Mar | 75 min distance run |
Phase III | Phase III | Phase
III | Phase III | Phase III | Phase
III | Phase III | Phase III |
Monday | 16-Mar | 200-300-300-400-200-200- with 100 rest | P.M.
Iverson after school 60 minutes |
Tuesday | 17-Mar | 60 minute run with strides |
Wednesday | 18-Mar | threshold work
at corporate center 5 x 800 |
Thursday | 19-Mar | Cross training or 45 minutes easy |
Friday
| 20-Mar | Meet
@ Glenbard East DVC Championships |
Saturday | 21-Mar | 60 min distance run |
Monday | 23-Mar | 200-300-300-400-200-200- with 100 rest |
Tuesday | 24-Mar | 45 - 60 minute
run 6 strides or cross-train |
Wednesday | 25-Mar | P.M.Iverson after school 60 minutes/Squats |
Thursday
| 26-Mar | 2 person relay 200's 16 total |
Friday
| 27-Mar | 45 - 60 minute
run 6 strides |
Saturday | 28-Mar | 75 min distance run |
Monday | 30-Mar | 1x
400 @ controlled tempo 1x 600 @ race pace 1x400 @ cont. temp. P.M. 30 | 2 sets 4min. Rest |
Tuesday | 31-Mar | 45 min distance |
Wednesday
| 1-Apr | 10 minute hard
100-200-300-200-100 @ slightly above race pace 100 run in between 20 minute cooldown |
Thursday | 2-Apr | 45 min distance |
Friday
| 3-Apr | Riverwalk tempo
distances vary between 200 - 400 meters |
Saturday | 4-Apr | 75 minute long run Sat. or Sun |
Monday | 6-Apr | 3 x 600's/ 4 x 500's running indoors. | P.M.Iverson after
school 60 minutes/Squats |
Tuesday | 7-Apr | 45 min distance |
Wednesday | 8-Apr | Meet @ WA |
Thursday | 9-Apr | Ran @ the corporate center on Deihl |
Friday
| 10-Apr | 45 min distance |
Saturday | 11-Apr | Meet @ LWC | 75 minute long
run Sat. or 60 Sun |
Monday | 13-Apr | Ran @ the corporate center on Deihl |
Tuesday | 14-Apr | Meet Cancelled | 60 minutes/Squats |
Wednesday
| 15-Apr | Meet @ GE |
|
Thursday | 16-Apr | 45 minutes |
Friday | 17-Apr | Meet @ Home |
Saturday | 18-Apr | 45 - 60 minute
run 6 strides |
Phase
4 | Phase 4 | Phase 4 | Phase
4 | Phase 4 | Phase 4 | Phase
4 | Phase 4 |
Monday | 20-Apr | Ran 600 - 600 - 400 - 200 /600 - 200 /300
- 200 @ all-out |
Tuesday | 21-Apr | Meet @ NC |
Wednesday | 22-Apr | 5 x 800 with 1:1 rest or 300 jog/ 2 x 200 all-out
|
Thursday
| 23-Apr | 60 min distance |
Friday
| 24-Apr | 30 - 45 minute
run 6 strides |
Saturday | 25-Apr | Meet @ GW |
Monday | 27-Apr | Meet @ GW | 600-800-1000-800-600…300-400-400-300
with a 1:1 rest/ 2 x 200 all-out |
Tuesday | 28-Apr | Meet @ WWS |
Wednesday | 29-Apr | 5 x 800 Stepdown 3:50 - 3:40 - 3:30 - 3:20 - 3:10
|
Thursday
| 30-Apr | 30 - 45 minute
run 6 strides |
Friday | 1-May | Meet @ WWS | 30 min non-competitors |
Saturday | 2-May | 60 min distance |
Monday | 4-May | 10 minute hard
200-300-400-200-200 @ slightly above race pace 100 run in bet. |
Tuesday | 5-May | 45 - 60 minute run 6 strides |
Wednesday
| 6-May | Passing Drills…3
x 1000 groups of 5 athletes pass from back to front/ all-out while maintaining treshold |
Thursday | 7-May | DVC @ |
Friday
| 8-May | 45 min distance |
Saturday | 9-May | 60 min distance |
Monday | 11-May | 400 meters all-out/
rest/ 400 meters all-out |
Tuesday | 12-May | 30 min easy run |
Wednesday | 13-May | 10 minute hard 50-75-100-125-150-125-100-100-50
@ all-out 5-1 rest |
Thursday | 14-May | 30 - 45 minute run 6 strides |
Friday
| 15-May | Sectionals |
Saturday | 16-May | 60 min distance |
Monday | 18-May | 3 x 600's at
race pace run in between 3 x 150's, 2 x 100's | 300's for 400/800 group |
Tuesday | 19-May | 30 min easy run |
Wednesday | 20-May | 10 minute warm-up
progresively fast 3 x 300 fast (3-4 min. rest) 10 minute cool down |
