by winner | Apr 20, 2021 | Coach, Run
WEIGHT WORKOUT FOR RUNNERS This is a sample weight workout for runners. Flat Bench or machine light weight .10 reps (will increase to 12-15 reps light weight lean muscle good cardio) Machine Lat pull light weight 10 reps (will increase to 12-15 reps great idea more...
by winner | Apr 20, 2021 | Coach
LADY COUGAR CROSS COUNTRY pre- summer workouts for runners ALL workouts whether at school, with team or own own should begin with “normal” warmup routine of 12 min running, drills, fence work, etc mon tue wed thu fri sat sun tot. w/warmup my 27-j2 3-4...
by winner | Apr 20, 2021 | Coach, Run
COUGAR DISTANCE RUNNER PRE AND POST WORKOUT Routines Pre and Post Workout routines captains check each box when done m t w th f sa m t w th fri sa m t w th fr sa 1 12 min warmup run 2 Drills do 2 40 meter segments of each high butts Russians or skip kicks ankling...
by winner | Apr 20, 2021 | Coach
PACE, DISTANCE AND TIME CHART 6:30 6:40 6:50 7:00 7:10 7:20 7:30 7:40 7:50 8:00 8:10 8:20 8:30 8:40 8:50 5 32:30:00 33:20:00 34:10:00 35:00:00 35:50:00 36:40:00 37:30:00 38:20:00 39:10:00 40:00:00 40:50:00 41:40:00 42:30:00 43:20:00 44:10:00 5.5 35:45:00 36:40:00...
by winner | Apr 20, 2021 | Coach, Run
CROSS COUNTRY TRAINING SYSTEM (for detailed explanation of implementing the system, get your copy of Coach, Run, Win at www.coachrunwin.com) OVERALL PHILOSOPHY In this cross-country training system, each individual athlete is provided with appropriate paces, distances...
