Winter Holiday Practice Schedule

Look below for practices for those who can come to practice and those who are on vacation.

If on vacation Distance runners

Distance Runners (who can come to practice)

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Neighborhood = Durand Park		Dec 18th at school 3:20 pm	Dec 19th at school 3:20 pm	Dec 20th at school 1:30 pm	Dec 21st Durand Park 9:00 am
23rd Durand Park 9:00 am	Dec 24th Durand Park 9:00 am	Dec 25th no practice distance runners on vacation	Dec 26th Durand Park 9:00 am	Dec 27th Durand Park 9:00 am	Dec 28th Durand Park 10:00 am Alumni Run as well
Dec 30th Durand Park 9:00 am	Dec 31st Durand Park 9:00 am	Jan 1st no practice distance runners on vacation	Jan 2nd school starts practice after school

distance runners on vacation

Distance Runners workouts (if on vacation)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Dec 18th

Normal distance run at normal distance, normal pace; strides, core

Dec 19th

double tempo day if you do them

Main one: Tempo pace for 14 min, 60 sec rest, 10 min , 60 sec rest, 6 min. jog to track, 4-6 x 200, start at 1600 pace and cut down

younger runners do 12 - 8 - 4 or 10 - 6 - 3 + 150s

Dec 20th

Rhythm miles or normal distance; 6 x 100 strides; bands

Dec 21st
long run, strong 4 - 6 mile stretch

Sunday Dec 22th
This can be your Sunday or do distance and take your Sunday on Christmas

Dec 23rd

1 mile tempo, 2 min rest, 6 x 200 hill, jog backdown and start, 1 mile slightly faster, 2 min rest, 6 x 200 hill, jog backdown and start,1 mile slightly faster
(Run strong 200s in between if no hills, 90 sec rest)

adjust the workout to your individual mileage. Younger ones just 800, hills, 800 and hills

Dec 24th

Normal distance run at normal distance, normal pace; strides, bands or this can be your Sunday if you ran Sunday.

Dec 25th

Normal distance run at normal distance, normal pace; strides, core or this can be your Sunday if you ran Sunday.

Dec 26th

Tempo in morning for those doing double tempos

15-20 min jog, 2 sets of 8 x 200 hill, 3 min jog between sets, bands

do strong 200s, if no hill available with 90 sec rest

Dec 27th Rhythm miles or normal distance; 6 x 100 strides; core

Dec 28th

long run, strong 4 - 6 mile stretch

Sunday Dec 29th

Your normal Sunday

Dec 30th

Double tempo day for those that do it

4-5 x 1 mile at tempo pace with 60 secs rest

younger runners do 12 - 8 - 4 or 10 - 6 - 3 + 150s

Dec 31st

Normal distance run at normal distance, normal pace; strides, bands

Jan 1st

Normal distance run at normal distance, normal pace; strides, core

Jan 2nd (School starts)

5-6 x 1000 2 min rest