Welcome 9th graders!!

Listed below is a General Fitness Program for you to follow to prepare you for the upcoming XC Training Camp starting July 19th. If you feel you are ready to run with the other girls on the team, we will start with the returning runners on July 12th. You are more than welcome to join us for a run. You should be able to run 3 to 4 miles when you report to summer camp. You can also contact me anytime by email for any help or advise.

Thanks,

Coach Medellin

 

 

Sunday 6/13

Rest

 

 

Monday 6/14

2 miles

10 Push ups

30 sit ups

8 Single Leg Squats*

Tuesday 6/15

2 or more miles

Tap your toes 50 times

Wed 6/16

2 miles

10 Push ups

30 sit ups

8 Single Leg Squats*

Thursday 6/17

Swim or Ride a Bike

Tap your toes 50 times

 

Friday 6/18

2 miles

10 Push ups

30 sit ups

8 Single Leg Squats*

Saturday 6/19

10 Leg lifts**

10 Push ups

30 sit ups

Play Basketball or Soccer, Swim

Rest

Monday 6/21

2 miles

10 Push ups

35 sit ups

10 Single Leg Squats*

Tuesday 6/22

3 miles

Tap your toes 50 times

 

 

Wed 6/23

2 miles

10 x 100 meters fast

Thursday 6/24

3 miles

Skip for 4 x 50 meters lift your knee's high!

Tap your toes 50 times

Friday 6/25

Rest

Saturday 6/26

3.5 miles

Tap your toes 50 times

Rest

Monday 6/28

2 miles

15 Push ups

40 sit ups

12 Single Leg Squats*

Tuesday 6/29

3 miles

Tap your toes 60 times

Wed 6/30

2 miles

10 x 100 meters fast

1 mile warm down

Thursday 7/1

3 miles

Skip for 4 x 50 meters. Lift those knee's!

Friday 7/2

Rest

Saturday 7/3

3.5 miles

Tap your toes 50 times

Rest & Relax

Monday 7/5

3 miles

20 Push ups

40 Sit ups

12 Single Leg Squats*

Tuesday 7/6

3 miles

Tap your toes 65 times

Wed 7/7

2 miles

5 x 200 meters fast

1 mile warm down

Thursday 7/8

3 miles

Skip for 6 x 50 meters

Tap your toes 50 times

Friday 7/9

2.5 miles

Saturday 7/10

4 miles

Tap your toes 50 times

Rest & Relax

Monday 7/12

3 miles

20 Push ups

40 Sit ups

14 Single Leg Squats*

Tuesday 7/13

3 miles

Tap your toes 65 times

 

Tuesday 7/14

3 miles

20 push ups

40 sit ups

 

Thursday 7/15

3 miles

Skip for 6 x 50 meters

Friday 7/16

2.5 miles

Saturday 7/17

4 miles

Tap your toes 50 times

*Single Leg Squats-Balance on your right leg. Bend your left leg off the ground behind you. Then flex your knee and let your body move downward (about 12-15 inches) towards your right heel then back into a standing position. Then switch and work the other leg.

 

**Leg Lifts-Lay on your back, head back slowly pick up your legs and hold for 20 seconds 6 inches off the ground.