Big Picture for Week 6
Overall, athletes should aim for roughly 80% of maximum season weekly mileage. Focus on staying consistent, recovering well, and continuing to build endurance gradually.
What does “80% of maximum season weekly mileage” mean?
This week includes Crazy Hair Day along with another fun team-building challenge.
Monday, July 20
Trail Ladder Workout
400 / 800 / Mile / 800 / 400 Workout
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Warm-up and core
- 400 / 800 / 1 mile / 800 / 400 workout
- 400 meter recovery between efforts
- On trails if possible
- Wickets into strides
Tuesday, July 21
Team Challenge
Lean & Drop Cone
Lean & Drop Cone 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
- Lean and drop cone challenge with team help
- Easy distance run
- Strides
Wednesday, July 22
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 23
Crazy Hair Day
Best Hair Award
Crazy Hair Day & Award
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Show up with your craziest hair style
- Easy distance run
- Strides
Friday, July 24
Tempo Run
Middle-of-the-Run Tempo
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Warm-up and core
- 3 mile tempo during the middle of your run
- Strides
Saturday, July 25
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: Lean & Drop Cone Challenge
Athletes will work together to lean farther and farther while attempting to place or grab a cone without falling over. This challenge rewards teamwork, balance, and plenty of trust in your teammates.
Crazy Hair Day
Thursday is Crazy Hair Day. Athletes are encouraged to come to practice with the wildest, funniest, or most creative hairstyle they can think of.