LADY COUGAR CROSS COUNTRY
WORKOUTS
Phase 4 Peak
, Week 2 Oct 30-Nov 5 ,2006
MONDAY Oct 30-BUS DAY TO
PARK-Practice on
League Finals Course
1:45 Board
busses
2:10 10 min warmup,
last part of League Finals course
2:20 drills,etc
2:30 A TOUR OF THE LEAGUE
FINALS COURSE AND LEAGUE FINALS HISTORY
3:05 Stretch and core
3:20 “ Go Cougars” Day
4.5-5 miles
TUESDAY Oct 31-Speed
Development and best running costume contest
1:10 10 min easy
1:20 drills, feet, fence, etc
1:30 Plyometric
work
1:45 10
all out strides wth 5 and 10 for speed and
strength development
2:00 20
min recovery run
on
2:20 Stretch down and core
2:35 “Go Cougars” 3.5-4.5
miles
WEDNESDAY NOV 1-PREMEET
3:05 Meeting in M-3
3:25 10 min warmup
3:35 10 min drills
3:45 10 strides
3:55 10 min run
4:05 10 min of stretch down
4:15 “Go Cougars”
6-7:15 Premeet at
THURSDAY Nov 2 SOUTH COAST
LEAGUE FINALS at the Park
11:40 LEAVE CLASS(no
earlier-this is when you leave class, I was disappointed that the last
Time some of you
suggested otherwise to instructors)
You MUST be in
uniform when you go to Period 4-NO TIME TO CHANGE
11:45 BUS LEAVES
1:30 JV
girls 2:30 Fr Soph
Girls 3:30 Varsity Girls 4:45 Awards Ceremony
6-7
miles
FRIDAY Nov 3-Recovery RUN
3:05 Team Meeting
3:25 10 min
3:35 drills, feet, fence, etc
3:45 35
min distance run
4:20 4 striders with 5 and 10 ups
4:30 stretch down and core work
4:45 “Go Cougars” 5.5-6
miles
SATURDAY Nov 4- CIF TEAM PRACTICE 8 am.
8am 10
min
8:10 drills, feet,
etc
8:20 8 Miles,
Negative Split 8:15
out, 7:15 back
9:15 stretch down
and core
9:30 “Go Cougars” 9
miles 31-38 for
week