FALL/WINTER Training Schedule 2008
1. Tuesday - 5:15 Quidi Vidi Lake - at the Rugby Field (Repeat the workout the followingTuesday - or substitute in a ladder if in Fieldhouse)
• Distance Runners - near race pace 3.5km or 6 km(Stephen/Liam 6.0km) continuous run - strides for cool down
• Others - 8 x stride the full length of the rugby
field - walk the end zone and repeat; 3 x 30 sec running A’s
• If there is no rugby game on you can run the diagonal.
• This workout can be modified to be 8 x 120m with 1:00 rest in the Field House
2. Thursday - 5:15 - Kenny's Pond - parking lot of Mary Queen of Peace Parish
• Distance Runners - 4 or 6 x 800m repeats with 1:2
work to rest ratio (run at your own pace); finish with 50m x skip
height; slide step; straight legged bounds and Vaughn's favorite
• Middle Sprints (Allison B./Jessy)- 4 or 6 x 400m
repeats on about 3:00 min rest; follow with 2 x 200m repeats on 1:30;
finish with bounding as mentioned above
• Sprints: 8 x 200m with 1:15 rest; followed with the long bounding set as above
• Throwers for the running workouts drop the distance
to 60 or 80m and the reps down to 6. Include the long sets of bounding
for at least 30m.
• The Tues and Sunday workouts are the most logistically easy for you in terms of running location.
3. Sunday - 11:00 - Confederation Hill(Corte-real Statute) across from Confederation Building
• Phil and/or Erikka will be there to lead this workout.
• Distance: 8 x 1 loop
• Sprinters: 8 x short hill with a walk down
• Throwers; 6 x an even shorter hill - can do the bottom of the hill instead of the top
VERY IMPORTANT THAT YOU KEEP A REGULAR SCHEDULE. Read over
Becky’s previous e-mails to refresh what is the minimum number of
workouts you should be doing (you need to be running 3 times a week
with a cross training as well).
When in doubt, or you can't make a practice go for a 20 minute run (Stephen at least 6.0km) and so some dynamic stretching
If you have questions call Phil.
Becky
September 22, 2008