Big Picture for Week 5
Overall, athletes should aim for roughly 80% of maximum season weekly mileage. This is a bigger training week, so athletes should focus on consistency, recovery, and keeping easy days truly easy.
What does “80% of maximum season weekly mileage” mean?
This week includes a Queen-inspired team activity: We Will Rock You along with our fun Decades Day theme.
Monday, July 13
400s During Distance Run
3 × 400 During Distance Run
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Warm-up and core
- 3 × 400 on the second half of the distance run
- 400 meter recovery between efforts
- Wickets into strides
Tuesday, July 14
Team Activity
We Will Rock You
Queen: We Will Rock You + 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
- Team fun activity: Queen — We Will Rock You
- Easy distance run
- Strides
Wednesday, July 15
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 16
Decades Day
Dress From Any Decade
Decades Day!!!
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Dress up from your favorite decade
- Warm-up and core
- Easy distance run
- Strides
Friday, July 17
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 is a great option)
- 3–8 miles depending on training group
- Wickets into strides
Saturday, July 18
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: We Will Rock You
Tuesday's team activity is inspired by Queen's “We Will Rock You.” Athletes will hold a V-position with their legs up while patting to the beat of the song. The goal is to challenge core strength together while having some fun before an easy distance day.
Decades Day!!!
Thursday is Decades Day. Athletes are encouraged to dress from any decade they want — 70s, 80s, 90s, early 2000s, or anything creative and fun.