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Endurance Camp Update
May 30, 2020
Hello HXC Community,
As most of you are aware all of the districts camps this summer have been cancelled, which means no Endurance Camp as well. My hope is that at some point this summer we can have some sort of group setting workouts, but that decision will come from administration at a later date. In the meantime, I wanted to get out a workout program for June. June is our base building portion of the season where we begin to build the aerobic engine, gradually increasing our mileage through the month while splashing in some strides, hills, and the occasional fartlek. Self-discipline will be more important now more than ever! Our summer program in my opinion is a big reason to the success we’ve had in recent years. We simply just work harder than most other programs out there. Without that group setting, our athletes will need to dig deep and find the motivation this upcoming month to get the necessary work in! I have complete confidence in our athletes and their ability to rise to the challenge! Below is a program for the month of June. Athletes can alter this plan as their fitness level warrants, but I just wanted to get a baseline program out that “most” could do. Remember, speed isn’t critical at this point, so don’t focus on being fast, focus on getting stronger. Feel free to email or text me any questions you may have, and I’ll keep you all updated with any new developments. #runhxc #beelite
Before each workout, athletes will all do the same warm up: 5 minute slow jog, stretch, actives. (high-knees, butt kicks, bounding, stick man, b-skips, shuffling)
Week 1
Monday: 20 minute run.
Wednesday: 20 minute run
Friday: 20 minute run.
*10-15 minutes of core each day
Week 2
Monday: 20 minute run
Wednesday: 25 minute run. 3x100 stride outs after the run. 1 minute break in between each one
Friday: 25 minute run. Hills: Find a hill and do our M&M hill routine 2 times. (up down, up down, up down) Five Minute break in between each.
*10-15 minutes of core each day.
Week 3
Monday: 25 minute run
Wednesday: 15 minute Fartlek. Two minutes down and 1 minute up for 15 minutes. Five minute break and then a ten minute cool down at an easy relaxed pace.
Friday: 30 minute run. 5x100 meter stride outs. 1 minute break in between each.
Saturday or Sunday: Long run, 30-40 minutes at a slow relaxed pace.
*10-15 minutes of core each day.
Week 4
Monday: 35 minute run broken into two parts. First 15 minutes on a “tempo” pace. Fast enough where you are not talking but not at “race pace”. Second 20 minutes at an easy relaxed pace.
Wednesday: Two separate 15 minute fartlek’s. Two down and one up for 15 minutes. Five minute break in between sets. 5x100 meter stride outs. 1 minute break in between each.
Friday: 1 mile at a firm pace, 80% of race pace. Two minute break and then a 20 minute run at a relaxed pace. Hills: Find a hill do our M&M hill routine 3 times. (up, down, up down, up down) Five minute break between each one.
Saturday or Sunday: Long run, 35-45 minutes at a slow relaxed pace.
*10-15 minutes of core each day.
Sample Core Exercises:
- Planks: In my opinion, planks are the most important core exercise a runner can do. Sadly, they are not likely to give you the immediate satisfaction of a 6 pack of abs, but they will strengthen a wide variety of upper body muscles necessary for distance running. There are many kinds of planks, but here we will stick with the two most common: front and side planks. Front planks require you to start by laying face-down on the floor. Raise yourself up onto your elbows and hold that position. Focus on using your abdominal muscles to bear the weight. Side planks are done by supporting yourself on one elbow and turning your body so that it is perpendicular to the floor. Focus on using your obliques to bear the weight. A good routine for planks is to cycle through a set of Front Plank - Left Side Plank - Right Side Plank. I recommend holding them for 45 seconds each. As you get stronger you will be able to complete multiple sets without needing a break.
- Push-ups: This one is pretty self-explanatory. Make sure to maintain good form when completing these (do not cut corners).
- Superman: Lie face-down on your stomach and raise both your arms and legs into the air, hold for 2-3 seconds, then return to the ground. This will work your lower back. Do 2-3 sets of 15 repeats.
- Bridge: This is a glute exercise. Lie on your back and bring your feet towards your butt so your legs form a 45-degree angle. Lift your butt off the ground and focus on engaging your glute muscles. Hold for 2-3 seconds then lower yourself. Complete 2-3 sets of 15 repeats.
- Russian twist: This is an ab/oblique exercise. Sit on the floor with your knees bent and pulled half-way to your stomach. Raise your feet off the ground, focusing on engaging your stomach region. Twist side to side with your arms, touching the ground on each twist. You may do this with a medicine ball in your hands to make it more challenging.
- Body weight squats: Focus on getting power from your glutes.
- Lunges: Walk forward bringing your back knee to the ground and using your front leg to return yourself to a standing position. Complete sets of 10 lunges on each side, then complete a set of 10 backward lunges.
Carolina Gallegos on June 19, 2020
Hello, i'm trying to contact Coach Josh. If you can please tell hin to email my mom at @carbajal42@hotmail.com. thank you
