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Workout Sched through 9-22

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					  North Cobb Cross Country                             Cross Country Training Calendar
        Monday                     Tuesday               Wednesday                      Thursday              Friday              Saturday
         13-Aug                     14-Aug                  15-Aug                       16-Aug               17-Aug               18-Aug
Jog w/up                 LSD                     Recovery                      Tempo/VO2               AM: Varsity on own: Team Carpool to Chat
Short Stretch            AM: Varsity 30 Min      AM: Varsity: strength circ.   Varsity: 2-3 X 3-2-1    20 min EZ           River (Coch. Sh)
Active W/UP              PM: JV/Var: 30-40 min   PM: 20 min EZ                 Fartlek @ 2m pace                           Entrance
Full Field Repeats @                             Strides                       3 min active recovery   PM: Class Meeting
Autrey w/Video of form   Strides                 Stretch clinic                                        w/up                Meet @NCHS @ 7AM
                                                                               JV: 20 min run @        15 min run
                                                                               70-80% effort           game                Varsity Required
                                                                                                                           JV: Optional
                                                                               Parent Meeting @
                                                                               6:00 pm in Cafeteria
      Monday                     Tuesday               Wednesday                       Thursday                Friday             Saturday
       20-Aug                     21-Aug                 22-Aug                         23-Aug                 24-Aug              25-Aug
AM: 7:00 Varsity @       Recovery/Strength       AM: Varsity @ 7:00 AM         LSD                     AM: Varsity @ 7:00   8:30 AM Scrimmage
NCHS, 30 Min run         PM (no AM)                                            PM (No AM)              PM: class meeting    At COE Land
                         30 min EZ run           PM: Tempo Repeats             Carpool to COE land     15 min run
PM:Repetition                                    4-7 X 800 @10K pace           parent pickup at Frey   stretch/ice          2 miles
Perf. W/UP (drills,      Strength Circuit                                      All Runners: 30-55min
dyanamic stretches)                              New Runners: 20-25 Min        EZ
                                                 at 75-80% effort
Varsity: 6-10 hilly
reps @ Northstar Ch.

JV: 20 Min Med Pace
at Northstar
       Monday                     Tuesday               Wednesday                      Thursday                Friday              Saturday
        27-Aug                     28-Aug                 29-Aug                        30-Aug                31-Aug                1-Sep
AM: Varsity 30 min       AM: Varsity 30 min      PM only                       PM only                 AM: Varsity 30 min   Berry College Meet
PM: 6-10 Hill Repeat     PM: easy jog, 20 min    LSD                           Tempo Repeats 1000M     PM: JV EZ 20 min     Varsity Only
at Nowlin                strength circuit        35-50 min flat                3-6 reps, 10k pace      meeting
                         game                                                  Carpool to COE land     Varsity: meeting     JV: 30 min run on
                                                                               food to follow                               own
                                                                               Parent pickup at Frey




                                                 All Practices meet @ NCHS track unless otherwise noted.
  North Cobb Cross Country                             Cross Country Training Calendar
       Monday                  Tuesday                   Wednesday                    Thursday                Friday             Saturday
        3-Sep                   4-Sep                       5-Sep                      6-Sep                  7-Sep               8-Sep
Vollunteer Com. Svc    Lactate                   AM Varsity: 30 min           LSD                     AM: varsity 20 min All Team: Warpath
Work @ US 10K Clas     2-3 sets of               PM: 8-12 x full-field reps   40-60 min EZ            PM: 10-15 min easy Invitational
Whitewater Park to     4min,2min, 1min fartlek   at Autrey. 1600 pace         at COE land             Meeting            Bolling Park, Canton
follow                 at 2 mile pace            jog corner recuperation.     food to follow          stretch




      Monday                    Tuesday                 Wednesday                    Thursday                Friday              Saturday
      10-Sep                     11-Sep                   12-Sep                      13-Sep                 14-Sep               15-Sep
Varsity                AM: Varsity: 30m          AM Varsity 30M             LSD                       PM only             All Team: at Marist
4-7 X 1000M tempo      PM: whole team ez 15-20   PM: 25 min and 7-10 ff rep Hilly 40-60 M @           20 min run          School.
60 sec recov.          Ultimate Frisbee game @   1600 pace. Jog corner      COE Land                  Meeting to follow
PM: JV 3-5X 1000M      Aut                       recov.                     food to follow                                Extended recov:
Varisty weightroom                                                                                                        25-35 min.


Booster Club Meeting




       Monday                  Tuesday                  Wednesday                      Thursday              Friday              Saturday
       17-Sep                   18-Sep                   19-Sep                          20-Sep             21-Sep                22-Sep
PM Only                JV                                                     Full Field CTF          20-30 Min Easy      Varsity carpool to
LSD 40-60 min at       1000m Tempo loops         Easy Recov 20-40 min         at COE land             team meeting        Chat. River
Legacy                 60 sec recov              Stretch session              COE Land                                    20-40 min tempo
                       Varsity: van pool to                                   food to follow                              Car Wash follows.
                       K.Mountain (top 14)




                                                 All Practices meet @ NCHS track unless otherwise noted.
   North Cobb Cross Country                           Cross Country Training Calendar
        Monday                    Tuesday              Wednesday                  Thursday                 Friday                 Saturday
         24-Sep                    25-Sep                26-Sep                    27-Sep                  28-Sep                  29-Sep
Long hill circuits      Varsity to COE Land    Team Pictures @ 3:45       40-1:00 LSD               20 min recov jog       Aubrae Gunderson Invit
Varsity: loop through   JV to Kennworth        Bring Uniform!!            at COE land               meeting                Full Team
Neighborhood;           30-45 min easy run     Run: Nowlin; return to                                                      event
N.Star Hill.            6x50 yard strides      Autrey for field repeats
                                               Finish w/ 15-25 min.                                                        Bus leaves at 5:30




        Monday                   Tuesday                 Wednesday                Thursday                 Friday               Saturday
          1-Oct                   2-Oct                    3-Oct                    4-Oct                  5-Oct                  6-Oct
Top 10 to Burnt Hickory Recovery/Strength                                 25 min tempo run                                 County meet
Van Pool to K.Mnt                              LSD: 40-1:10               hilly                     PM: class meeting      At COE Land
Hill repeats            30 min EZ run                                                               15 min run
JV at Northstar         striders               Varsity                                              stretch/ice
                        Strength Circuit




        Monday                  Tuesday               Wednesday                   Thursday                 Friday                 Saturday
         8-Oct                   9-Oct                  10-Oct                     11-Oct                  12-Oct                  13-Oct
Hill Repeat circuits                           PM only                    Full Team                 Varsity and top 7 JV   Varsity and top 7 JV
at Northstar            PM: easy jog, 20 min   LSD                        Scavenger Hunt run        leave for Hoover       Hoover Meet
                        strength circuit       35-50 min flat             at COE Land               at noon.
                        game                                                                        No practice            Everyone else: 35-45
                                                                                                    Everyone else:         min on own
                                                                                                    20 min ez on own.




                                               All Practices meet @ NCHS track unless otherwise noted.
  North Cobb Cross Country                         Cross Country Training Calendar
       Monday                Tuesday               Wednesday                    Thursday               Friday             Saturday
        15-Oct                16-Oct                   17-Oct                     18-Oct              19-Oct               20-Oct
6x800 @ race pace   recovery                10-20 full field repeats   Continuous Tempo         Easy 25 min         Coach Wood Invite
60 sec recov        30-40 min               corps strength             30min @ 10k pace                             Gainesville
                    ez                                                 at COE land              Meeting
                    weights                                            food to follow           stretch




        Monday               Tuesday                Wednesday                  Thursday                Friday              Saturday
         22-Oct               23-Oct                 24-Oct                      25-Oct                26-Oct                27-Oct
2-3x 1-2-3 l                                2x1600                     40-50min LSD             PM only             Varsity Carpool
full speed          PM: whole team ez 15-20 2x800                      at coe land              20 min run          To Al Bishop
5 min recov.        Game at Autrey          Repeats @ race pace        food to follow           Meeting to follow   Time TBA
                                            full recov                                                              jog course
                                                                                                                    First mile @ R.P
                                                                                                                    Walk 800
                                                                                                                    800 RP
                                                                                                                    Walk 800
                                                                                                                    800 RP




        Monday               Tuesday               Wednesday                   Thursday                Friday             Saturday
        29-Oct                30-Oct                   31-Oct                    1-Nov                 2-Nov               3-Nov
Easy 20-30 min      AM Varsity              10 mion w/up               5AAAAA Region
Stretch             drills                  box starts                 Championships
                    6x 400 tempo            meeting                    Jim Miller Park
                                            team dinner




                                           All Practices meet @ NCHS track unless otherwise noted.

				
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posted:3/13/2010
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