Boys Varsity Cross Country, Girls Varsity Cross Country · July Summer Running plans


In an abundance of continued caution, we have decided to continue with the virtual summer running model for the month of July.  Please see the below workouts and email Coach Carpenter if you have any questions!

Please start getting your RegisterMyathlete.com documents in order for athletic clearance as soon as possible.  You will also need to download a free running tracker (I use Nike run club on IOS)  This will allow us to share our run progress on the team REMIND messenger group.  IF you are NOT currently on the REMIND messenger group, please email me from your school account and I will send you the link code.

travis.carpenter@dvusd.org

 

Strength Training Component – A, B, C, D – The goal here is to get a good strength base.The exercises listed here need to be performed in 4-5 sets of 10 reps.  DO NOT NEGLECT UPPER BODY! There are reason for all these lifts: injury prevention, running efficiency, stamina, etc. There are obviously more exercises you can do that just these. This is a very basic list that uses only body weight for the resistance.

 

A. Upper Body

Pull-ups

Dips

Push-ups

B. Circuit Training (20-30 sec each)

Squat Jumps (up & rotate)

Burpees

C. Legs

Air Squats

Lunges

Calf Raises

D. Abs

Sit-ups (crunches)

Leg Raises (alternate legs)

PLANK (side and front)

Week

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Total

June 28-July 4 10 mile long run or 90 minutes Rest or Cross Train

 

 

Strength A

Strength D

5 miles or 45 minutes

 

 

Strength B

Strength C

4 miles or 36 minutes

 

 

Strength A

Strength D

Rest or Cross Train

 

 

Strength B

Strength C

3 miles or 27 minutes

 

 

Strength D

4 miles or 36 minutes 26 mi or 234 min
July 5-11 6 miles or 54 minutes Rest or Cross Train

 

 

Strength A

Strength D

4 miles or 36 minutes w/ group

 

Strength B

Strength C

4 miles or 36 minutes

 

 

Strength A

Strength D

10 mile long run or 90 minutes

 

 

Strength B

Strength C

Rest or Cross Train

 

 

Strength D

4 miles or 36 minutes 28 mi or 252 min
July 12-18 6 miles or 54 minutes Rest or Cross Train

 

 

 

Strength A

Strength D

5 miles or 40 minutes w/ group

 

 

Strength B

Strength C

5 miles or 45 minutes

 

 

Strength A

Strength D

6 miles or 54 minutes

 

Strength B

Strength C

4 miles or 36 minutes|

 

Strength D

Rest or Cross Train 28 mi or 252 min
July 19-25 5 miles or 45 minutes 7 miles or 63 minutes

 

Strength A

Strength D

Rest or Cross Train

 

Strength B

Strength C

5 miles or 45 minutes

 

Strength A

Strength D

10 mile long run or 90 minutes

 

Strength B

Strength C

3 miles or 27 minutes

 

Strength D

Rest or Cross Train 30 mi or 270 min
July 26-31 6 miles or 54 minutes 7 miles or 63 minutes

 

Strength A

Strength D

Rest or Cross Train

 

Strength B

Strength C

5 miles or 45 minutes

 

Strength A

Strength D

8 mile long run or 72 minutes

 

Strength B

Strength C

4 miles or 36 minutes

 

Strength D

Rest or Cross Train 27 mi or 243 min