2018) groups

WORKOUT PLAN (10/1/2018) MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

4:00- Patio

4:00- Patio

4:00- Patio

4:00- Patio

11:45 Depart for Meet

OYO

OFF

Meduim Effort

Speed Intervals

Recovery

Poster Picture/ Pre-Race

Race Day

Cherry Creek North via S. Pinery

15 min WU to Track

Come dressed in uniform for pictures!!

11:30 Excused from class 11:45 Bus Departs Ponderosa

2 x 800, 2 x 600, 2 x 400, 2 x 200

Cherry Creek South

Cross Train Bike/Swim/Hike (Don't sit around)

2:00 JV Boys Group 1: 50 Min

Pace 1: 2:45, 2:00, 1:15, :36

Group 1 - 50 min

Group 1 - 35 min

2:30 JV Girls

Group 2: 45 Min

Pace 2: 2:55, 2:06, 1:22, :38

Group 2 - 45 min

Group 2 -30 min

3:00 Boys Varsity

Group 3: 35 Min

Pace 3: 3:20, 2:15, 1:30, :43

Group 3 - 35 min

Group 3 - 30 min

3:30 Girls Varsity

Pace 4: 3:50, 2:50, 1:45, :46

4:00 Boys Open 4:45 Girls Open

4-6 Strides

10- 15 min CD

4-6 Strides

The bus will be stopping for dinner at we should be back to Ponderosa around 9:30pm

Core

Plyometrics

Roll + Stretch

Roll + Stretch

Roll + Stretch

GROUPS Distance Group 1

Distance Group 2

Distance Group 3

Pace 1

Pace 2

Pace 3

Pace 4

Ben Norby (56)

Luke Piquard (51)

Carson Min (41)

Ben Norby (56)

Colby Audette (62)

Andrew Hansel (48)

Carson Min (41)

Grant Correll (54)

Nathan Smith (51)

Eli Dix (38)

Spencer Beer (54)

Evan Scholz (51)

Tyler Theiss (48)

Eli Dix (38)

Colby Audette (62)

Ben Ocon (51)

Danny Flesner (41)

Baylie Koonce (51)

Tyler James (48)

Danny Flesner (41)

Spencer Beer (54)

Damon Cortez (51)

Stephen Romage (40)

Luke Piquard (51)

Andrew Ho (51)

Stephen Romage (40)

Evan Scholz (51)

Andrew Hansel (48)

Haley Courkamp (42)

Nathan Smith (51)

Aidan Ward (43)

Hannah Reynolds (40)

Baylie Koonce (51)

Tyler Theiss (48)

Paige Harris (42)

Ben Ocon (51)

Hannah Bowen (47)

Lia Dix (34)

Angel Costillo (52)

Hannah Reynolds (40)

Damon Cortez (51)

Kendle Frank (44)

Tyler James (48)

Lia Dix (34)

Angel Costillo (52)

Avery Hendrick (47)

Andrew Ho (51)

Faith Collins (38)

Natile Hansel (47)

Aidan Ward (43)

Faith Collins (38)

Hannah Bowen (47)

Emily Durdan (45)

Kendle Frank (44)

Nicole Fritz (45)

Avery Hendrick (47)

Haley Courkamp (42)

Natile Hansel (47)

Paige Harris (42)

Kayla Fairweather (47) Emily Durdan (45) Nicole Fritz (45)