TEAM 5K ON TRACK: Tuesday, July 27th - Meet at SHS @ 6pm with $5 entry fee OR come at 4pm and help at kids meet and enter for free.
This schedule is designed for the returning athletes - rookies should not do full schedule.
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| Thursday | 7/22 | SHS@ 7:30pm |
| Regular Run - 50-70 min. | ||
| 10x100m Hills behind HS | ||
| Friday | 7/23 | "Little Peoples" @ 5:30pm |
| Regular Run - 50-70 min. | ||
| Saturday | 7/24 | Lakeside Park in Pawling |
| meet @ SHS @ 9:15am | ||
| Jog Course, then tempo Course, then jog course, then run wherever for 90-100min total. | ||
| Sunday | 7/25 | Resevoir Road |
| Regular Run - 50-70 min. | ||
| Monday | 7/26 | SHS@ 7:30pm |
| Regular Run - 50-70 min. | ||
| Tuesday | 7/27 | SHS@ 6pm |
| 5000m Tempo on Track. Target Times to be posted | ||
| Wednesday | 7/28 | Wood Street @ 5:30pm |
| Regular Run - 50-70 min. | ||
| Thursday | 7/29 | SHS@ 7:30pm |
| 70 min run with everu 6th minute hard | ||
| 10x100m Hills behind HS | ||
| Friday | 7/30 | "Little Peoples" @ 5:30pm |
| Regular Run - 50-70 min. | ||
| Saturday | 7/31 | Rockefeller State Park |
| meet @ SHS @ 9:15am | ||
| 70-100min run - run last 30 minutes hard | ||
| Sunday | 8/01 | Resevoir Road |
| Regular Run - 50-70 min. | ||
| Monday | 8/02 | SHS@ 7:30pm |
| Double Session: Run 30 Min in AM | ||
| PM: 45 minutes - last 8min up tempo | ||
| 8x100mfast strides barefoot | ||
| Tuesday | 8/03 | SHS @ 6pm |
| Warm up 15 minutes | ||
| 2 times XC course, 2nd one faster than the first. | ||
| 6x400m Interval with 30 sec. recovery (varsity boys think 80-82 sec 400) | ||
| Jog 15 minutes barefoot | ||
| Wednesday | 8/04 | Wood Street @ 5:30pm |
| Double Session: Run 30 Min in AM | ||
| PM: 30 minute jog followed by 4 x 5 min fartlek with 3 min recovery. (5-3-5-3-5-3-5) | ||
| Thursday | 8/05 | SHS@ 7:30pm |
| Regular Run - 50-70 min. | ||
| strides | ||
| Friday | 8/06 | "Little Peoples" @ 5:30pm |
| 45 minutes steady run with last 8 minutes up tempo, 8x100m strides | ||
| Saturday | 8/07 | Rockefeller State Park |
| meet @ SHS @ 9:15am | ||
| 70-100min run - run last 30 minutes hard | ||
| Sunday | 8/08 | OFF Day |
| Everyone should find a pool/lake for some lap swimming or deep water running or get on a bike for 30-60 minutes | ||
| Monday | 8/09 | SHS @ 7:00pm |
| Warm up 15 minutes | ||
| 4xMile with 3 min rest on track, inbterval pace. (Varsity guys think 5:25, slightly faster than 5K target time @ Bowdoin) | ||
| Jog 15 min barefoot | ||
| Tuesday | 8/10 | SHS@ 6pm |
| Regular Run - 50-70 min. | ||
| 10x100m Hills behind HS | ||
| Wednesday | 8/11 | SHS @ 6pm |
| 75 minute run | ||
| last 20 minutes do lower woods loop on course (by JFK trail) to get hills in. | ||
| Thursday | 8/12 | SHS @ 6pm |
| Jog 10 min | ||
| 30 minutes of 1 min on, 1 min off at upper Reis. | ||
| Jog 10 min | ||
| 10x100m hills @ HS | ||
| Friday | 8/13 | SHS @ 6pm |
| 45-60 min run solid clip, almost tempo | ||
| 8x100m barefoot strides | ||
| Saturday | 8/14 | Lakeside Park in Pawling |
| meet @ SHS @ 9:15am | ||
| Jog Course, then tempo Course, then jog course, then run wherever for 90-100min total. | ||
| Sunday | 8/15 | Leave for GMRC - RUNNING CAMP |
| We will have a team run TBA this day. |
