ANNOUNCEMENTS
UPCOMING EVENTS;
Draper Days 5k- July 13th
Provo River Trail long run-July 27th
24 Hour Relay-July 31st@ 8am-August 1st @8am
SUMMER PRACTICE SCHEDULE:
MONDAYS - 8:00AM @ Draper Park (North Pavilion)
TUESDAY - 8:00AM @ Draper Park (North Pavilion)
WEDNESDAYS - 8:00AM @ Draper Park (North Pavilion)
THURSDAYS - 8:00AM @ Andy Ballard Arena (1600 Highland Dr)
* Incoming 6th-8th Grades: MONDAY - WEDNESDAY ONLY
* Incoming 9th-12th Grades: ALL PRACTICES
WEEK 6 - SUMMER XC |
JUL 8-JUL 13 |
JULY 8th OFFICIAL PRACTICE 8:00AM DRAPER PARK (North Pavilion) WORKOUT -Announcments
-Abs Warmup/Plyos Beginner: 1.5 wu to track, 4 strides, 3x(200R/200R/400R with equal recovery jog), 1.5 cooldown Intermediate: 1.5 wu to track, 4 strides, 4x(200R/200R/400R with equal recovery jog) 1.5 cooldown |
JULY 9th OFFICIAL PRACTICE 8:00AM DRAPER PARK (North Pavilion) RECOVERY -Warmup/Plyos
-Announcements -Myrtle Beginner: 3 miles Intermediate:5 miles |
JULY 10th OFFICIAL PRACTICE 8:00AM DRAPER PARK (North Pavilion) TEMPO -Warmup/Plyos
-Announcements -Abs Beginner: 1.5 warmup-
2-3x(1 tempo mile + 1min walk) 1.5 cooldown Intermediate: 1.5 warmup- 3-4x(1 tempo mile+1min walk) 1.5 cooldown |
JULY 11th OFFICIAL PRACTICE 8:00AM EQUESTRIAN CTR (1600 Highland Dr) TRAIL RECOVERY -Warmup/Plyos
-Announcements -Myrtle Beginner: 30min recovery
Intermediate: 35min recovery |
JULY 12TH RUN ON YOUR OWN OR WITH A GROUP DISTANCE Use the first mile of your run as a warmup
Beginner: 3 miles + 6 short strides
Intermediate: 4 miles + 6 short strides |
JULY 13TH DRAPER DAYS 5K RACE The race starts 7am. Meet at the north pavilion at 6:30 and we will warmup together. Wear a Corner Canyon jersey!
Beginner: 1.5 mile warmup, 3.1 mile race, 1.5 mile cooldown Intermediate: 1.5 mile warmup, 3.1 mile race, 3 mile cooldown |
WEEK 7- SUMMER XC |
JUL 15 - JUL 20 |
JULY 1ST OFFICIAL PRACTICE 8:00AM DRAPER PARK (North Pavilion) DISTANCE -Plyos
-Announcments -Abs Beginner: 4 miles easy +6 strides Intermediate: 5 miles easy + 6 strides |
JULY 16TH OFFICIAL PRACTICE 8:00AM DRAPER PARK (North Pavilion) WORKOUT -Announcements
-Myrtle -Warmup/Plyos 1.5 mile warmup to track
+ 4 strides Beginner:6X400R with 400m recovery jog Intermediate: 8x400R with 400m recovery jog 1.5 mile cooldown Paces will be provided at practice |
JULY 17TH OFFICIAL PRACTICE 8:00AM DRAPER PARK (North Pavilion) RECOVERY -Warmup/Plyos
-Announcements -Abs Beginner: 3 miles recovery I Intermediate: 4 miles recovery |
JULY 18TH OFFICIAL PRACTICE 8:00AM EQUESTRIAN CTR (1600 Highland Dr) DISTANCE -Warmup/Plyos
-Announcements -Myrtle Beginner: 30 min easy + 6 strides Intermediate: 40 min easy + 6 strides |
JULY 19TH OFFICIAL PRACTICE 8:00AM DRAPER PARK (north pavilion) WORKOUT -Announcemens
-Plyos -Abs 1.5 mile warm up to Draper Park middle school
+ 4 strides Beginner: 3-4x(1000m @ I pace) 2 min rest Intermediate: 5-6x(1000m@I pace) 2 min rest |
JULY 20TH RUN ON YOUR OWN OR WITH A GROUP RECOVERY Use the first mile of your run as warmup
Beginner: 7 miles easy recovery intermediate: 9 miles easy recovery |