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.
Pages to are hidden for
"Workout Sched through 9-22"Please download to view full document