Week #5

**** Please make sure you are sending me your mileage totals.
Monday, June 28th –
A – 40 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 30 minutes @ 7:45-8:00 pace (4 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
**IN XC camp we talked about using Plyo Drills as part of our training. I have attached a document detailing some Plyometric exercises. You can add it to the runs before or after the main run.

Tuesday, June 29th –
A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills
B – 30 minutes @ 8:00 pace (3.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills

Wednesday, June 30th – Contact Day #9 8:00 outside the Community Pool
A – 1 mile warm up; 3 x 5 minute runs; 1 mile cool down; (5 miles)
B/C – 0.5 mile warm up; 2-3 x 5 minute runs; 0.5 mile cool down; (3-4 miles)
** In the 5 minute runs you go at a hard pace for five minutes and then take a 1-2 minute break between them.

Thursday, July 1st –
A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills
B – 30 minutes @ 8:00 pace (3.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drill

Friday, July 2nd –
A – 40 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 30 minutes @ 7:45-8:00 pace (4 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills

Saturday, July 3rd Beginning of Dead Period- Coaches can not have contact with players during that time for instruction or use any of the schools facilities or equipment. I will continue to send out emails but we will not have our group run next week.
A– 35 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (4.5 miles);
B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles);
C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:30 (3 miles)

Possible Run:
Parley Pratt Memorial 4 Mile
Columbia, MO

Sunday, July 4th Dead Period
Off Day- Have a great 4th of July!!

Total Mileage for Week #6
A – 33.5 miles
B – 21 miles
C – 18 miles