November 2003

	Boys CC Training Schedule 2006

	Mon	Tues	Wed	Thurs.	Fri.	Sat.

August 1-4		1:00 PM	1:30 PM	1:30 PM	1:30 PM	Sports
Distance		Time Trial	5 Miles Aerobic	5 Miles	5 Miles Aerobic	Physicals
		Meeting	Arms and Abs	AT	Arms and Abs
				Abs
				Strides

	1:30 PM	2:00 PM	1:30 PM	10:00 AM	2:30 PM
August 7-12	5 Miles	6 Miles Aerobic	5 Miles	6 Miles Aerobic	15 Hills
Distance	AT	Abs	AT	Strides	Arms and Abs
	Strides		Arms and Abs	Abs
	Arms and Abs

	10:30 AM
August 14-19	5 Miles	Orientation	1/2 day	1/2 day	15 Hills
Transition	AT	No Practice	Fartlek	6 Miles Aerobic	Arms and Abs
	Arms and Abs		Arms and Abs	Strides
				Abs

August 21-26	5 Miles	9-800's at Hills	6 Miles Aerobic	4 Miles	40 min.	Duncanville
Transition	AT	Abs	Arms and Abs	AT	Easy in Park
	Strides			Strides
	Arms and Abs			Abs

August 28-Sept. 2	5 Miles Aerobic	10-800's at Hills	4 Miles Aerobic	5 Miles	30 min. Easy	Plano
Race Pace	Arms and Abs	Abs	Strides	AT
			Arms and Abs	Abs

Sept. 4-9	No Practice	10-800"s at Hills	5 Miles Aerobic	50 min. Fartlek	30 min. Easy	Wylie
Race Pace	Labor Day	Abs	Strides	Arms and Abs
			Abs

Sept. 11-16	5 Miles Aerobic	10-800's at Hills	5 Miles Aerobic	5 Miles	30 min. Easy	Baylor
Race Pace	Arms and Abs	Abs	Strides	AT
			Arms and Abs	Strides

Sept. 18-23	Retreat Sr./Fresh.	3-800's	4 Miles Aerobic	50 min.	25 min. Easy	Lake Highlands
Race Pace	No Practice	4-600's	Strides	Fartlek
		4-400's	Abs
		Arms and Abs

Sept. 25-30	4 Miles	3 Miles	5 Miles Aerobic	4 Miles	1/2 Day	North Mesquite
Race Pace	AT	8-200's	Arms and Abs	AT	30 min. Easy
	Arms and Abs	Abs		Strides
				Abs

Oct. 2-7	4 Miles Aerobic	3 Miles	4 Miles Aerobic	3 Miles Aerobic	30 min. Easy	Rockwall
Peak		AT

Oct. 9-14	No School	3 Miles Aerobic	20 min. Easy	District Meet	Team Meeting
Peak	Practice TBA	Strides

Oct. 16-21	2 1/2 Miles	3 Miles Aerobic	2 1/2 Miles Aerobic	2 1/2 Miles Aerobic	Leave for State	State Meet
Peak	AT	Strides			Jog Course	Baylor

	Girls CC Training Schedule 2006

	Mon	Tues	Wed	Thurs.	Fri.	Sat.

August 1-4		10:00 AM	3:00 PM	3:00 PM	3:00 PM	Sports
Distance		Time Trial	5 Miles Aerobic	4 Miles	4 Miles Aerobic	Physicals
		Meeting	Arms and Abs	AT	Arms and Abs
				Abs
				Strides
	3:00 PM	3:30 PM	12:00 PM	10:00 AM	1:00 PM
August 7-12	4 Miles	5 Miles Aerobic	5 Miles	5 Miles Aerobic	10 Hills
Distance	AT	Abs	AT	Strides	Arms and Abs
	Strides		Arms and Abs	Abs
	Arms and Abs

	9:00 AM
August 14-19	4 Miles	Orientation	1/2 day	1/2 day	10 Hills
Transition	AT	No Practice	50 min.	5 Miles Aerobic	Arms and Abs
	Arms and Abs		Fartlek	Strides
			Arms and Abs	Abs

August 21-26	4 Miles	6-800's at Hills	5-6 Miles Aerobic	3 Miles	30 min.	Duncanville
Transition	AT	Abs	Arms and Abs	AT	Easy in Park
	Strides			Strides
	Arms and Abs			Abs

August 28-Sept. 2	5 Miles	7-800's at Hills	4 Miles Aerobic	4 Miles	30 min. Easy	Plano
Race Pace	Aerobic	Abs	Strides	AT
	Arms and Abs		Arms and Abs	Abs

Sept. 4-9	No Practice	7-800"s at Hills	4 Miles Aerobic	50 min. Fartlek	30 min. Easy	Wylie
Race Pace	Labor Day	Abs	Strides	Arms and Abs
			Abs

Sept. 11-16	4 Miles Aerobic	7-800's	5 Miles Aerobic	4 Miles	25 min. Easy	Baylor
Race Pace	Arms and Abs	Abs	Strides	AT
			Arms and Abs	Strides

Sept. 18-23	Retreat Sr./Fresh.	2-800's	4 Miles Aerobic	50 min.	25 min. Easy	Lake Highlands
Race Pace	No Practice	3-600's	Strides	Fartlek
		3-400's	Abs
		Arms and Abs

Sept. 25-30	4 Miles	3 Miles	5 Miles Aerobic	3 Miles	1/2 Day	North Mesquite
Race Pace	AT	8-200's	Arms and Abs	AT	25 min. Easy
	Arms and Abs	Abs		Strides
				Abs

Oct. 2-7	4 Miles Aerobic	3 Miles	4 Miles Aerobic	3 Miles Aerobic	25 min. Easy	Rockwall
Peak	Arms and Abs	AT
		Abs

Oct. 9-14	No School	3 Miles Aerobic	20 min. Easy	District Meet	Team Meeting
Peak	Practice TBA	Strides

Oct. 16-21	2 Miles	3 Miles Aerobic	2 Miles Aerobic	2 Miles Aerobic	Leave for State	State Meet
Peak	AT	Strides			Jog Course	Baylor

	Off-Season Track



August 21 & 22	10 min. jog
	10 bleacher sprints with 1 min. recovery
	Weight Room-Olympic
	Abs

August 23 & 24	10 min. jog
	Bleacher bounds-3 each (single and double leg), 1 min. recovery
	Sprinters 10-100's 2 min. recovery; throws 10-50's with 2 min recovery

August 25	Weight Room
	Shoulder Circuit 2X15

August 28 & 29	10 min. jog
	Day at the Beach
	Sprints 5-200's walk around track recovery
	Throws 5-100"s walk around track recovery
	Arms and Abs

August 30 & 31	10 min. jog
	Bleacher bounds 5 each (single and double) 1 min. recovery
	10 Bleacher sprints-1 min. recovery
	Weights-LSU

September 5 & 6	10 min. jog
	Sprints 2-600's 10 min. recovery
	Arms and Abs
	Day at the Beach
	Throws 2-200's 1 min. recovery

September 7 & 8	10 min. jog
	Bleacher bounds and Sprints 5 each 1 min. recovery
	Weights-LSU

September 11 & 12	10 min. jog
	Sprints 10-200's walk around track recovery
	Throws 10-100's walk around track recovery
	Weights-Olympic

September 13 & 14	10 min. jog
	Day at the Beach
	15 Bleacher sprints 1 min. recovery
	Arms and Abs

September 15	Weights-Olympic

September 19 & 20	10 min. jog
	Bleacher bounds and Sprints (5 each) 1 min. recovery
	Sprints 1-300 fast
	Throws 1-150 fast
	Abs

September 21 & 22	10 min. jog
	Sprints 10-100's 2 min. recovery
	Throws 10-50's 2 min. recovery
	Day at the Beach
	Weights-LSU

September 25 & 26	10 min. jog
	20 Bleacher sprints 30 sec. recovery
	Weights-Olympic
	Abs

September 27 & 28	5 min. jog
	Day at the Beach X2
	Abs