Big Picture for Week 2
Week 2 is about building consistency without rushing fitness. Athletes should aim for roughly 50% of their maximum season weekly mileage. For example, an athlete whose season maximum is around 40 miles per week would aim for roughly 20 miles this week.
What does “50% of maximum season weekly mileage” mean?
We will also include at least one fun activity each week. This week includes a team frog jump game and a tie-dye shirt day.
Monday, June 22
Hill Workout
Hill Workout Day
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Warm-up and core
- Easy jog to the hill, about 1/2 mile
- Hill workout
- Easy jog back, about 1/2 mile
- Static stretching
- Optional second core round
Tuesday, June 23
Team Game
Recovery Run
Frog Jump Game + Recovery Run
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Warm-up and core
- Team frog jump game
- Easy recovery distance run
- Strides
Wednesday, June 24
Medium Distance
Medium Distance Day
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Warm-up and core
- Medium distance run, about 15% of weekly mileage
- Wickets into strides
Thursday, June 25
Tie-Dye Day
Bring a White Shirt
Make Tie-Dye Shirts Day
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Remember to bring a white t-shirt
- Warm-up and core
- Easy distance run
- Strides
- Tie-dye shirt activity
Friday, June 26
Progression Run
Progression Run Day
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Warm-up and core
- 2–4 mile progression run
- Wickets into strides
Saturday, June 27
Long Run
Brunch?
Long Run + Possible Team Brunch
10:00 AM – Noon
Location
Doc Harris Stadium
1125 NE 22nd Ave, Camas, WA 98607
- Long run day
- Easy, conversational effort
- Team brunch afterward if possible
Team Building Activity: Frog Jump Game
Athletes will form groups of five and race to move a cone from one side of the field to the other. One athlete frog-jumps the cone forward, runs back, tags the next teammate, and the next athlete continues the relay. The goal is simple: compete, laugh, cheer for your group, and get to know teammates.
Tie-Dye Shirt Contest
We will make our tie-dye shirts during Thursday's practice, then wear them together two weeks later for a fun team contest. Coaches and athletes will vote on the best tie-dye shirt design of the 2026 summer season.