Week of June 20

Week of June 27

OFF

25 minute run

OFF

Week of July 4

Beginner

Advanced

OFF

OFF

Week of July 11

Beginner

Advanced

OFF

OFF

Week of July 18

Beginner

Advanced

OFF       (Be sure to take a physicl before the start of the season)

OFF

Week of July 25 (practice @ 5:00 P.M.)

OFF

OFF

Week of August 1 (practice @ 5:00 P.M.)

Mammoth Lakes Trip (August 1 - August 8)

OFF

Week of August 8

Non Mammoth runners (Big Grandview)

OFF (this is our last Friday off - your position on the team will be impacted by any other missed Fridays)

OFF

Week of August 15

Run to Orange Grove Park and do 5 x 2 or 3 x 2 loops

Drive to then Run through Arcadia County Park 2 x 3 loops

Freeway Run

All-comers meet @ College of the Canyons 3 mile run we leve @ 4:45 PM after school (bring $15 for this one plus you get "In-&-Out"

Small Huntington Loop (no map)

On Your own do  a 40 minture run  See Workout Maps for guidance

OFF

Week of August 22

Beginner

Advanced

 Freeway run (new comers)  with weight training

California Loop (will be modified for new comers)

So Cal Road Runners @ Creekside Park, Walnut Ca.  vans leave @ 4PM

Week of August 29

Extended Altadena Loop

Freeway Run (out & back) + Upper Hastings Loop with weight training

Eaton Canyon (Run to it; run the course; run back to LS) Beginners will only run the course

Huntington Loop with weight training

6 x Monastery Loop (beginners 4) Run to the Monastery and run back after the workout

On your own 40 to 60 mile tempo run  See Workout Maps for guidance

OFF

OFF do 6-8 miles on your own  See Workout Maps for guidance

 Orange Grove Loop with weight training

Run to Gwinn Park (Orange Grove) and do 6 x 800s (2 laps) at race tempo with 5 mintue intervals.Run back to LS

Modified California Loop with weight training

Fastback Shootout Invitational @ Mt. SAC (bus leaves @ 5:30 AM)

Extended Altadena Loop  + weight lifting (Coach's only meeting @ Bosco Tech)

   Huntington Loop + weight lifting

Repeat 800s @ Gwinn Park  Out and Back + set your goals on XCSTATS for Saturday's Invitational

Movin' Shoes Invitational in San Diego @ Morely Field

OFF

Boys and Girls League Meet "Invitational Style" @ Santa Fe Dam

Orange Grove easy run + weight room

California Loop + Upper Hasting Loop + weight room

   Practice Starts @ 2:30 PM  Big Grandview + set your goals on XCSTATS for tomorrow's meet

Small Grandview (tempo run);5 min rest; Upper Hasting Loop x 2; 6 min rest;  Small Orange Grove

Huntington Loop + weight room

Easy 5-10 miles on your own (recovery run)

Week of October  3

Extended Altadena Loop  into California Loop + Yoga

Travel Day release time at 10:00 AM bus leaves @ 10:30 AM

Week of October 10

Huntington Loop  recovery

California Loop + weight room

 Practice starts @ 2:30 PM  Altadena Loop + Upper Hasting Loop + weight room

OFF (do 5-7 miles on your own)

OFF

Week of October 17

Extended Altadena Loop + Upper Hastings Loop + Yoga + Core

Need for speed at Hamilton Park 2 sets of 10 speed up and jog back. 10 minutes between sets.

Spatula Run + Small Grandview + Yoga + Core

Saturday morning run @ the farm with Coach Holyfield

OFF

Week of October 24

Out & Back to Gwinn Park with 12x 400 meter intervals

Big Grandview (Ultra big Grandview for those who went on the retreat)

OFF

Week of October 31  All practices this week start @ 2:45 PM

Big Grandview + Freeway run

To Gwinn Park + 3 mile repeats  w/ 5 minute intervals + back to LS

Huntington Loop

5 monastery loops w/emphasizing finishing the downslope with speed

  Extended Altadena + Upper Hastings Loop 

70 minute recovery run On Your Own

OFF

Week of November 7

Ultra Big Grandview 3:00 PM  w/Ring

4 x 4 laps @ Arcadia County Park (tempo) w/Ring @ 2:45

Extended Altadena w/ Ring & Holyfield @ 2:45

 4 x 800s 2 w/ 4 minute intervals @ Gwinn Park  w/Ring & Riley

Off Day (no running)

Traveling by Van (5:45 AM Coach Ring driving & Riley driving directly to meet)

OFF

Week of November 14

Arcadia County Loops (3 x 2 laps) with 3 minutes rest w/Ring & Holyfield  90% race tempo

 Gwinn Park 4 x 2 loop  w 1 minute interval @ 85% w/Ring & Holyfield use cones

Repeat 8 x 400 (85%) w/ 3 minute intervals @ Gwinn Park  w/Ring & Holyfield & Riley w/ Trainer massage

OFF

CIF Finals (Departure time 6:00 AM) by van

Team Banquet @ 3PM in the Dining Hall

Week of November 21

Also start of 8th period track!

Extended Altadena Loop  into Big Grandview w/Riley & Ring

6 Repeat 400s  with 400 jog rest interval @ Gwinn Park w/ Ring practice @ 12:45 PM

Thanksgiving (don't over-eat) + 60 minute easy recovery run On Your Own

Leave for state @ 9:00 AM + Jog-through the course + Yoga + a good meal and rest.