Message About Cross Country Summer Camp 2020
With everything that has changed in the last few weeks we wanted to update you on a few changes to camp. There will be NO RMS Cross Country camp next week (8/4 and 8/6). We hope that you take these next two weeks to spend time with your families and get ready for the upcoming school year.
For those athletes that would like to continue training, we have a calendar with workouts below for the next two weeks:
August 3 Moderate Run G1: 2-3 miles or 25-30 min G2: 2-3 miles or 25-30 min G3: 3-4 miles or 30-35 min | August 4 Fartlek All Groups: Warm up 1mile (10 min.) 25 min | August 5 Ride a bike! Go for a walk! Play outside! | August 6 Hills G1:6x up hill (jog down) G2:6-8x up hill (jog down) G3:8-10x up hill (jog down) After 4 take a 3 min break | August 7 Long Run G1: 2-3 miles or 25-30 min G2: 3-4 miles or 30-35 min G3: 5 miles or 40-45 min | August 10 Moderate Run G1: 2-3 miles or 25-30 min G2: 2-3 miles or 25-30 min G3: 3-4 miles or 30-35 min | August 11 Intervals G1:6x400m or 6x 90sec - 2 min G2:6-8x400m or 6-8x 80-100s G3:8x400 or 8x 70-90 sec After 4 take a 3 min break | August 12 Ride a bike! Go for a walk! Play outside! | August 13 Out/Back - Run the first time listed easy and the second at race pace! G1: 10 min / 10 min G2: 15 min / 10 min G3: 15 min / 10 min | August 14 Long Run G1: 2-3 miles or 25-30 min G2: 3-4 miles or 30-35 min G3: 5 miles or 40-45 min |
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