Tools

Suggested workouts for last week of July: 

Do a 30-minute workout each day.  

30 minutes that includes warm up, stretching, jogging, and SAM- Go to the tools page for the SAM video if you don't remember what it is.

Basic Workouts

Here are basic workouts that we are doing to progress into good running habits and fitness.  To avoid injury and frustration, we take it slow to build up to all the miles that the older athletes do.  

If you are going to miss practice, the workouts below are a good way to stay in shape while you are out of town. The workouts are the base, and you are free to add or take away according to your circumstances.

Please commit to being at practice if you are in town and don't have any other excuses for not showing up.  You will thank yourselves for getting out of bed and showing up to practice.   

First years and anyone coming back from an injury  

First week-- Start here! If you have not done any running for over a month, you need to do the following. 

Day 1: 5 min run, then 4 x 100m strides with 60 seconds recovery-- Strength video

Day 2: Circuit video- 

Day 3: 12 min run, then 4 x 100m strides with 60 seconds recovery

Day 4: 10 min run, then 4 x 100m strides on the turf with 60 seconds recovery

Strength Video: https://youtu.be/5-2gUAOnrco?si=VPUpHGBBG8JiPSd2

Circuit Video: https://youtu.be/jzqIpjuwRiI?si=YoH-38OPgCRThpww

Second Week--

Day 1: 6 min run, then 4 X100 meter strides with 60 seconds recovery-- Stretch

Day 2: 6 Min run, then 6 X 100 meter strides with 60 seconds recovery-- post run- Big 5 (see below) and stretch

Day 3: Walk for 3 minutes Run for 5 minutes and then stretch

Day 4: 9 min run- last 1 min of run pick up the pace- focus on arms and breathing- post run- Big 5 and stretch

Returning Runners--

Day 1: 25-30 minute run-- Nice and easy-- 6x100 Strides with 60-second recovery in between

Day 2: 28-35 minute run and Strengths (video)

Day 3: Circuit Video with a 15-minute jog/cool down- 

Day 4: 35-40 minute run last 10 minutes tempo pace.

Big 5

 5 push-ups, followed by 5 body squats

 4 push-ups, followed by 4 body squats

Repeat 3/2, 2/2, 1/1

SAM

1. Prone Plank x 10 sec

2. Side Plank x 10 sec

3. Prone Plank x 10 sec

4. Double Hip Bridge x 6

5. Clams x 5

6. Reverse Clams x 5

7. Reverse Air Clams x 5

8. Lateral Leg Raise x 6 (toes in, neutral, and out)

9. Donkey Kicks x 8

10. Donkey Whips x 8

11. Fire Hydrants x 8

12. Knee Circles Forward x 8

13. Knee Circles Backward x 8

14. Cat-Cow x 5 cycles

Routes: 

Related Websites:

Alternate meeting places: 

Shoes:

First of all, get a shoe that fits right now-- you will wear out the shoe before you grow into it.  Runners need a new pair of shoes every 4-6 months.  The older more experienced high school athletes will most likely need another pair before the season is over.  Remember, paying for a good shoe now will save on injury and countless aches and pains later.

If you are able to go to the St. George Running Center they can help you find a good shoe to fit your foot type. They do give a discount to high school runners. 

 Hibbet in Cedar carries good running shoes, particularly the Brooks and HOKA brand.  You can go there and try on a few different models and get a good size. 

The Running Warehouse website is a great place to get good deals and they do have free returns.  Stay away from the Nike Frees or other shoes that give no cushion or support.  The Nike Pegasus is a good model if you really like Nikes.  

The Brooks website is having a great sale right now. They also have a shoe finder tab that will ask you a bunch of questions and then guide you to the right model.  

Notes:

Please invest in a pair of new running shoes now and if you find a good deal get two pairs to rotate through the season.  Only wear your running shoes to practice and to run in.  Wear other old pairs of shoes to mow the lawn and do other activities so you do not wear your shoes out so quickly.

Hydration is key! Hydrate throughout the day every day!

We understand summer is very busy with family, church, clubs, etc.  We ask that you are at pre-season practice as much as possible so you are with the team and get in your workouts that are needed to help you become a better runner and avoid injury.  Starting August 5 attendance will be taken.

Just to remind you, everyone must ride the bus to the meet.  You can ride home with a parent once they sign you out.  It needs to be a parent to sign you out and if there is an emergency then someone else can sign you out but you need prior permission from a school administrator to do so.