Big Picture for Week 4
Overall, athletes should aim for roughly 70% of maximum season weekly mileage. The goal is to continue building endurance gradually while staying healthy, consistent, and confident.
What does “70% of maximum season weekly mileage” mean?
This week includes Crazy Sock Day along with another fun team-building activity.
Monday, July 6
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
- Hill workout
- Wickets into strides
Tuesday, July 7
Team Challenge
Party Plank Challenge
Party Plank Challenge + 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
- Party Plank Challenge in groups of 4
- Easy distance run
- Strides
Wednesday, July 8
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 9
Crazy Sock Day
Best Socks Award
Crazy Sock Day!!!
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Wear your craziest socks to practice
- Warm-up and core
- Easy distance run
- Strides
Friday, July 10
Progression Workout
3 × 4 Minute Progression Workout
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- 3 × 4 minute progression efforts
- At least a 1/2 mile cool down
- Wickets into strides
Saturday, July 11
Long Run
Team Brunch?
Long Run Day
10:00 AM – Noon
Location
Doc Harris Stadium
1125 NE 22nd Ave, Camas, WA 98607
- Long run day
- Aim for about 20% of your weekly mileage
- Easy conversational effort
- Team brunch if parents can help
Team Fun Activity: Party Plank Challenge
Athletes will compete in groups of four during the Party Plank Challenge. Expect teamwork, encouragement, and plenty of laughter while testing core strength together.
Crazy Sock Day!!!
Thursday is Crazy Sock Day. Wear your funniest, loudest, or most ridiculous socks to practice and help bring some extra energy to the middle of summer training.