Workouts

Planned Running Workouts from Coach Garcia

Running: July 2017
Running: August 2017

XC-2017-XC-Calendar-July17

Key Goals!

Your progress will be tested and the results will be posted.

If you can do more … DO IT! Don’t hold back. Help team members to achieve!

Do everything with intent and go all out! Don’t just “go through the motion”.

Be confident! Know that you can accomplish anything you set your mind to.

Do not be afraid of failure. If you have never failed … you have never tried to be great … all successful people have failed multiple times!

Only be afraid of not totally committing to your goals and working your hardest to achieve them.

End of July Goals:

Heal Dips: 80
Forward Lean Lunges: 350
Sit-ups: 100
Push-ups: 20
Tri-cep Dips: 20
Planks: Hold for 6 minutes
Reverse Planks: Hold for 5 minutes

End of August Goals:

Heal Dips: 180
Forward Lean Lunges: 500 forward lean, 200 straight up
Sit-ups: 200
Push Ups: 50
Tri-cep Dips: 50
Planks: Hold for 7 minutes
Reverse Planks: Hold for 6 minutes

If you are going to be on vacation or just not at the team workout, the below calendar will give you the post running workouts. These workouts will probably not match the workouts being done by the team that day but it will still help you to get conditioned.

Post Running Workout Details

Workout "A" - Monday

Neutral Foot Work: For those runners working on it. RECOMMENDED if you wish to be the fastest you can be! Can be done whenever you are standing, walking, and running.
Butt Kickers: keep knee down, 30 yards
Forward lean lunges: perfect form including down knee almost touching ground, use glutes/hams only, goal is 500 (for vet’s) with test at end of July
Slow two step walk down (or walk down the seats): do every time down the bleachers! Will be tested at end of July to confirm slowness.
Heal dips – 2 foot: use bleacher step or concrete below fence, will be test at end of July with required number of 80, eventual goal of 180
Leg Swing (if not already done in running portion of workout): really work the range of the hips without rotating the hips
Big Hurdle Mobility: under bleachers
Bunny Hop: straight legs, 20 – 30 yards, two repeats
Skip For Height and Distance: 50 yards
Bleacher sideways: L/R, make sure faced totally sideways
Box Run: 4*30
Crab Walk with Band: start growing your crab walk distance
High Knee Walk: 50 yards, raise up on toes on each step, bring knee all the way up

Workout "B" - Tuesday

Neutral Foot Work: For those runners working on it. RECOMMENDED if you wish to be the fastest you can be! Can be done whenever you are standing, walking, and running.
Butt Kickers: keep knee down, 30 yards
Leg Swing (if not already done in running portion of workout): really work the range of the hips without rotating the hips
Bleacher crab crawl or frog hop: 2 two step, 2 one step, 2 three step. There will be a frog hop test at end of July! You might want to start practicing!
Cross Country Plyo: 20 yards total, 10 yards leading left, 10 yards leading right,
Military Press Pushups: eventual goal of 100, test at end of July for 20 pushups, keep elbows against body
Sit-ups: eventual goal of 200 in three minutes, test of 100 with no time limit at end of July
Planks: do six 1 1/2 minute planks (including left and right side, get top foot up in the air!), 10 second rest between planks
Tricep Dips: eventual goal of 100, test at end of July for 20 dips
Reverse Plank: 2 minutes
Bridges: left, right, and both feet
Jump Rope (without the rope): 1 minute first week, 2 minutes second week, 3 minutes third week
Core workout: 20 minutes, YOU choose the exercises!

Workout "C" - Wednesday

Neutral Foot Work: For those runners working on it. RECOMMENDED if you wish to be the fastest you can be! Can be done whenever you are standing, walking, and running.
Butt Kickers: keep knee down, 30 yards
Forward lean lunges: perfect form including down knee almost touching ground, use glutes/hams only, goal is 500 (for vet’s) with test at end of July
Slow two step walk down (or walk down the seats): do every time down the bleachers! Will be tested at end of July to confirm slowness.
Heal dips – 2 foot: use bleacher step or concrete below fence, will be test at end of July with required number of 80, eventual goal of 180
Leg Swing (if not already done in running portion of workout): really work the range of the hips without rotating the hips
Big Hurdle Mobility: under bleachers
Bunny Hop: straight legs, 20 – 30 yards, two repeats
Skip For Height and Distance: 50 yards
Bleacher sideways: L/R, make sure faced totally sideways
Box Run: 4*30
Crab Walk with Band: start growing your crab walk distance
High Knee Walk: 50 yards, raise up on toes on each step, bring knee all the way up

Workout "D" - Thursday

Leg Swing (if not already done in running portion of workout): really work the range of the hips without rotating the hips
Neutral Foot Work: For those runners working on it. RECOMMENDED if you wish to be the fastest you can be! Can be done whenever you are standing, walking, and running.
Butt Kickers: keep knee down, 30 yards
Heal dips – 2 foot: use bleacher step or concrete below fence, will be test at end of July with required number of 80, eventual goal of 180
Bleacher crab crawl or frog hop: 2 two step, 2 one step, 2 three step. There will be a frog hop test at end of July! You might want to start practicing!
Cross Country Plyo: 20 yards total, 10 yards leading left, 10 yards leading right,
Bleacher 2 footed Hops: 2 one step, 2 two step, 3 three step, … who can do 4 step?
Core workout: 40 minutes, YOU choose the exercises!

Workout "E" - Friday

Neutral Foot Work: For those runners working on it. RECOMMENDED if you wish to be the fastest you can be! Can be done whenever you are standing, walking, and running.
Butt Kickers: keep knee down, 30 yards
Slow two step walk down (or walk down the seats): do every time down the bleachers! Will be tested at end of July to confirm slowness.
Leg Swing (if not already done in running portion of workout): really work the range of the hips without rotating the hips
Big Hurdle Mobility: under bleachers
Skip For Height and Distance: 50 yards
Bleacher sideways: L/R, make sure faced totally sideways
Box Run: 4*30
Crab Walk with Band: start growing your crab walk distance
Military Press Pushups: eventual goal of 100, test at end of July for 20 pushups, keep elbows against body
Sit-ups: eventual goal of 200 in three minutes, test of 100 with no time limit at end of July
Planks: do six 1 1/2 minute planks (including left and right side, get top foot up in the air!), 10 second rest between planks
Tricep Dips: eventual goal of 100, test at end of July for 20 dips
Reverse Plank: 2 minutes
Jump Rope (without the rope): 1 minute first week, 2 minutes second week, 3 minutes third week
Bridges: left, right, and both feet

Workout "F" - Saturday

Neutral Foot Work: For those runners working on it. RECOMMENDED if you wish to be the fastest you can be! Can be done whenever you are standing, walking, and running.
Butt Kickers: keep knee down, 30 yards
Forward lean lunges: perfect form including down knee almost touching ground, use glutes/hams only, goal is 500 (for vet’s) with test at end of July
Slow two step walk down (or walk down the seats): do every time down the bleachers! Will be tested at end of July to confirm slowness.
Heal dips – 2 foot: use bleacher step or concrete below fence, will be test at end of July with required number of 80, eventual goal of 180
Leg Swing (if not already done in running portion of workout): really work the range of the hips without rotating the hips
Big Hurdle Mobility: under bleachers
Bleacher crab crawl or frog hop: 2 two step, 2 one step, 2 three step. There will be a frog hop test at end of July! You might want to start practicing!
Cross Country Plyo: 20 yards total, 10 yards leading left, 10 yards leading right,
Bunny Hop: straight legs, 20 – 30 yards, two repeats
Forward lean lunges: perfect form including down knee almost touching ground, use glutes/hams only, goal is 500 (for vet’s) with test at end of July
Core workout: 20 minutes, YOU choose the exercises!

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Assigned Workouts

Workouts

Planned Running Workouts from Coach Garcia

Key Goals!

Post Running Workout Details

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