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Forge Athletics

America's Best Web Site

Forge Athletics

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Team News.

Team News

2 days ago @ 11:44AM

Practice

 Practice this week will be at Pratt Park Tuesday 7/16  and at Colonial Forge Thursday  7/18

@ 8:30.

Team News

2 weeks ago @ 9:59AM

Dead period

Reminder no team practices this week. Will resume next Tuesday July 9th.

Team News

3 weeks ago @ 1:10PM

Cross Country Fundraiser

Team News

1 month ago @ 4:15PM

Pre-Season Core Strength Exercises

Body/Core Exercises

 

 

 Done twice per week at the end of June and July practices

 

• 4 x 10-15  full crunches

• 4 x 10-15 push ups

• 30sec-1 min. each, right and left side plank

• 30sec-1 min. each,  two variations of standard plank

• 2 x 10 Single leg toe touch

• 4 x 10 skydivers

• 1 minute Bicycles

• Clams(kneeling or lying) 3 x 10-12 each leg

Team News

1 month ago @ 4:07PM

CFHS XC Pre-Season Training Schedule

Stretch after the workouts, be sure you are well hydrated and get plenty of sleep. On the days listed, perform additional strength and core exercises after each run.  Cross training (swimming, biking) are good alternatives to your running. 

 

Keep a log of your runs with distance and time (pace). The minimum mileage shown is for beginners and higher mileage for experienced runners.

 

Week I (6/16-6/22) 

6/16 Sunday: Rest

6/17 Monday: 3-4 mi Easy

6/18 Tuesday: 3-4 mi Easy

6/19 Wednesday: 4-6 mi Long Run

6/20 Thursday: 6 Hills (3 – 5 mi)

6/21 Friday: 4 mi Easy

6/22 Saturday: 5 mi Easy/Off or Cross Train  

                Total: 18-28 miles

 

Week 2 (6/23-6/29) 

6/23 Sunday: 3-4 mi Easy

6/24 Monday: 4-5 mi Easy

6/25 Tuesday: : 2 mi @ VO2 max (time trial) (1-2 mi warm-up/cool down

6/26 Wednesday: 5-6 mi Long Run

6/27 Thursday: 3-5 mi Easy

6/28 Friday: 6 Hills (3 – 5 mi)

6/29 Saturday: Rest

Total: 22-31 miles

 

Week 3 (6/30 – 7/6)

6/30 Sunday: 4-6 mi Easy

7/1 Monday: 3-4 mi Tempo

7/2 Tuesday: 4-6 mi Easy/Off or Cross Train

7/3 Wednesday: 6-7 mi Long Run

7/4 Thursday: 7 Hills (3-6 mi)

7/5 Friday: 5-6 mi Easy

7/6 Saturday: Rest

                Total: 21-35 miles

 

 

 

Week 4 (7/7 – 7/13)

7/7 Sunday: 3-5 mi Easy

7/8 Monday: 3 * 1 mi @ VO2max (1 mi warm-up/cool down, rest 6-10 min between 1 mi)

7/9 Tuesday: 4-5 mi Easy

7/10 Wednesday: 5 mi Easy/Off or Cross Train

7/11 Thursday: 7 mi Long Run

7/12 Friday: 7 Hills (3-6 mi)

7/13 Saturday: 4 mi Easy

                Total: 26-37 miles

 

Week 5 (7/14 – 7/20)

7/14 Sunday: 4-6 mi Easy

7/15 Monday: 3-5 mi Tempo

7/16 Tuesday: Rest or Cross Train

7/17 Wednesday: 7-8 mi Long Run

7/18 Thursday: 7 Hills (3-6 mi)

7/19 Friday: 5-7 mi Easy

7/20 Saturday: 4-6 mi Easy

Total: 26-38 miles

 

Week 6 (7/21 – 7/27)

7/21 Sunday: Rest

7/22 Monday: 2 mi @ VO2max (time trial) (1-2 mi warm-up/cool down)

7/23 Tuesday: 5 mi Easy

7/24 Wednesday: 5-7 mi Easy/Off or Cross Train

7/25 Thursday: 8 mi Long Run

7/26 Friday: Fartlek (1-2 mi warm-up/cool down)

7/27 Saturday: 5 mi Easy

Total: 25-36 miles

 

Easy and Long Runs – Conversational Pace

VO2max Runs – Maximal Effort Run for Time (Track in your log)

Tempo Runs – Moderate Pace (Faster than easy runs but not max effort)

Hill Workouts:

1-2 mile warm-up 

  • Jog first half 
  • Last half incorporate dynamic drills (high knees, A-skip, etc.) 

Extent of work is 6-7 x 120-200 meters at a 2-3% incline (Jog recovery down between hills)

1-2 mile cool down

After Weeks 1 and 2, increase to 7 x 120-200 meters with extended warm-up and cool down

Fartlek Workout: 4 repeats of (4 min run hard, 8 min easy)


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