Reminder you will need an updated physical to practice when that time comes. I highly recommend everyone get one who hasn't. Use this link below.

https://forgeathletics.org/library/files/colonial_forge_521/files/VHSL_Physical_Fillable_form.pdf

Coach Green

Below will be conditioning and strength workouts. If you are currently training with a club team you may continue to do so. These are informal virtual workouts, hopefully we will be able to meet and do formal workouts soon.

8/31-9/5

Mid/Distance

Monday: 4 mi easy run

Tuesday: 4 mi easy run

 Wednesday: 6 mi LR

 Thursday:   6X hill repeats @ 120-180 meters @ 2-3% incline jog/walk down

 Friday: Rest

 Saturday: 5 mi RR

Sprints:

Monday: 2 miles easy

Tuesday: 2x4x 100 m@70% 100m with jog-back recovery and 3 min between sets

Wednesday: Weights

Thursday: repeat Monday

Friday: Repeat Tuesday 

To be done 3-4 times a week.

Strength circuit. 3 sets/1-2 minutes in between each set

Wall Ball 6-8x

Pull-ups 2-15x (depending on ability)

Lunges 10-20x

Pushups 10-20x (depending on ability)

Air Squats 10x

Single Leg Calf Raises 10x

Physio-ball Hamstring Curls 8-10x

Below you will find the link for the upcoming indoor season remind. 
I will be posting workouts for the various groups to do virtually Starting next week. 

https://www.remind.com/join/k6784h

Coach Green