Weeks 22 - 24
Phase IVB: 3 weeks
Primary - Threshold Secondary – Int/Reps Maintenance - Reps/Int
Week 21: 10/7
Friday Intervals – 1’ runs with 1’ rest x 8
Track 2’ runs with 2’ rest x 4
30” runs with 30” rest x 8
Weekend Get out twice and run 3 x 10’ runs with 2 minutes in between!
Week 22: 10/14
Monday T – pace 800’s (700’s) x 8
Track
Tuesday Drive to Chaska Par 30 Golf Course to see the course
Run 5000m or 6000m at Gale Woods Farm on the way home
Wednesday Reps – 1’ runs with 4’ rest x 16 - 20
Track
Thursday MEA Break Traditionally, we have taken this time off from
Friday formal practice with excellent results. BUT, you should get out
Weekend several times during these four days and do some interval type
work like run for 2 minutes then rest for 2 minutes x 10 or do
some threshold workout like 2 x 20’ runs with about a minute in
between. Call you teammates and get together with them.
Week 23: 10/21
Monday Boys: 2 x 2000m runs in 8’ – 9:20’, 2 x 1000m in 3:37’ – 4:15’
Track Girls: 2 x 1600m runs in 7’ – 7:43’, 2 x 800m in 3:30’ – 3:50’
Tuesday MMD: boys – 5 miles in 33’ – 38’, girls – 4 miles in 30’ – 33’
Out into Rebecca and back
Wednesday 3 x 7’ runs and stretching
Paths
Thursday Section 2AA Championship Meet
Out at 1:45! Hosted by Chaska at the Chaska Par 30 Golf Course
Friday 1000m repeats at T-pace x 8
Track
Weekend As we move into the final week of the season, get out and do some focused runs of 20’ – 30’, up to four of them.
Week 24: 10/28
Monday Reps – 1 ½ ‘ runs with 6 minutes rest x 12
Track
Tuesday LSD: 9 miles – out and around
Wednesday Intervals – 400’s in 1:21 – 1:33 x 12
Track
Thursday T-pace 600’s x 6, 50m stride counts
Track
Friday Dress and depart immediately after school
Saturday the MSHSL Cross Country Championship Race
