Big Picture for Week 3
Overall, athletes should aim for roughly 60% of maximum season weekly mileage. The goal is to continue building endurance gradually while staying healthy and consistent.
What does “60% of maximum season weekly mileage” mean?
This week includes our Best Tie-Dye Shirt Award along with our Most Patriotic Day contest and another fun team-building activity.
Monday, June 29
400s Workout
4 × 400 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
- 4 × 400 meters with 400 meter recovery
- At least a 1/2 mile warm-up and cool down
- Wickets into strides
Tuesday, June 30
Team Game
Recovery Run
Triple Team Race + Easy Distance
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Warm-up and core
- Triple Team Race team-building activity
- Easy distance run
- Strides
Wednesday, July 1
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 day aiming for about 15% of weekly mileage
- Wickets into strides
Thursday, July 2
Tie-Dye Day
Wear Your Tie-Dye
Wear Your Tie-Dye Shirts!
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Wear the tie-dye shirt you made during Week 2
- Warm-up and core
- Easy distance run
- Strides
- Best tie-dye shirt award
Friday, July 3
Rolling Terrain Run
Rolling Terrain Distance Run
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Distance run on rolling terrain (Round Lake?)
- 3–5 miles depending on training group
- Wickets into strides
Saturday, July 4
Long Run
Most Patriotic Day
Red, White & Blue
Long Run Day
10:00 AM – Noon
Location
Doc Harris Stadium
1125 NE 22nd Ave, Camas, WA 98607
- Wear your best red, white, and blue outfit
- Most patriotic outfit award
- Long run day
- Aim for about 20% of your weekly mileage
- Easy conversational effort
- Post-run brunch if we can get some parent volunteers
Team Fun Activity: Triple Team Race
The Triple Team Race is designed to get athletes moving, competing, and working together in small groups. Expect lots of cheering, strategy, and chaos in the best possible way.
Fun Theme Days & Awards
Thursday: Wear the tie-dye shirt you made during Week 2. Coaches will award the best tie-dye shirt of the summer.
Saturday: Since it is the 4th of July weekend, athletes are encouraged to wear red, white, and blue for our Most Patriotic Day contest.