Week Three - A Note to Captains

Here are some ideas for what would be good for this week. Keep in mind that unusual pain should be reported and monitored. All runners, and particularly first year runners, should make sure to do some shin exercises two to three times a week. Find a way to get two to three strength training sessions in along with two to three ab workouts.

Runs: 
Experienced runners should be looking to average over 60 minutes a day with one at or above 75 minutes and another two at or above 65 minutes.
Intermediate runners should be looking to average 55 to 60 minutes with one long run close to 70 minutes and two at or above 60 minutes.
Beginning runners should be moving toward averaging 45 minutes for the week. One run of 60 minutes and two between 45 and 55 minutes would be very good.

Hills: 
Every one should strive to find some hills to run with repeats that total 25 or more minutes.

Threshold: 
One day should be devoted to a threshold run lasting 25 to 30 minutes, not including the warmup and cool down.

Practice Canceled Thursday 6/19

No practice today due to rain and possible thunderstorms

Week Two - June 23rd

With the predicted rains for this week and the fact that Rum River Central park is currently underwater the practices scheduled there will be moved to the Anoka County Library near Anoka HS. The weeks schedule is below. Parking for Tuesday and Thursday will be in the north most parking lot at Anoka HS.

Monday: Bunker Activities Center
Tuesday: Anoka County Library - park at Anoka HS and meet on the soccer field
Wednesday: Bunker Activities Center
Thursday: Anoka County Library - park at Anoka HS and meet on the soccer field
Friday: Bunker Activities Center

Summer Practices - First Week

Due to the amount of water at Rum River Central park we will hold all practices this week at Bunker Park. Meet at the Activities Center.

Summer Training Information