Daily Warm-Up Routine:
One to two lap warm-up on track
Stretches led and counted by weekly captains
(all stretches held for 20 count):
Arms
Inner thigh stretch
Quad stretch
Right over left/turn back
Right leg out, left, pike
Butterflies/press out
Achilles stretch
Calf stretch
Push-ups and sit-ups
Core Building Exercises
Leg swings
Daily Workouts:
Monday - Medium hard (speed or hills)
Tuesday - Longer easy distance
Wednesday - Speed work at track
Thursday - Fun Day (depending on behavior)
Friday - Race Day!
Saturday or Sunday -
a longer easy run on your own.
After Our Run Routine:
Calf, Achilles, Hamstring, and Quadriceps stretches.
Check out with manager and make sure he or she circles your name.
Runners should be picked up no later than 3:30 p.m. -
