Those who ran XC the past two years have become used to a shakeout run the day before a race. A shakeout run, strictly defined, is "a very easy jog of 10 to 15 minutes the early morning before your big race – think of it as a precursor to the actual warm-up. Ideally, you'll want to schedule your shakeout run about 2 to 2.5 hours before the start of the race." The opportunity for a shakeout run at the high school level does not realistically exist. Consequently we tend to move it back to the day prior to a race day. Today, we are changing things up a bit. Yesterday, we created our performance list for Wednesday's meet. Today, in anticipation of the meet , we will hold a brief and relevant workout based on each athlete's event(s).
Warm up
10 minute jog
4 x 200 @ Wednesday's race pace*
10 minute jog
Stretch
* For example, if a Boy wants to run a qualifying mile time of 4:56, he will run 8 laps at an average of :36 per lap during the meet on Wednesday. In our practice today that athlete would run 4 X :36 200s. We will go over "qualifying times" and realistic goals in detail at today's practice.
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