Big Picture for Week 7
Overall, athletes should aim for roughly 100% of maximum season weekly mileage. This does not mean every athlete should force mileage. It means athletes should work with their coaches, listen to their bodies, and aim for the appropriate peak summer training week for their experience level.
What does “100% of maximum season weekly mileage” mean?
This week includes the Partner Cone Core Challenge, Donut Dash, and the start of student-led practices on Saturday.
Monday, July 27
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
- Try to add a hill or two to the amount you have done before
Tuesday, July 28
Team Challenge
Partner Cone Core
Partner Cone Core 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
- Partner Cone Core Challenge
- Easy distance run
- Strides
Wednesday, July 29
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
- Strides
Thursday, July 30
Tempo Workout
4–5 × 3 Minute Tempo
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Warm-up and core
- 4–5 × 3 minute tempo after the second mile
- At least a 1 mile cool down
Friday, July 31
Donut Dash
Last Coach-Led Summer Day
Donut Dash + Easy Distance
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Donut Dash
- Warm-up and core
- Easy distance run
- Strides
Saturday, August 1
Long Run
Student-Led Practice
Student-Led Long Run
10:00 AM – Noon
Location
Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
- Start of student-led practices
- Meet at Heritage Trail / Lacamas Lake Heritage Park
- Long run day
- Aim for about 20% of your weekly mileage
Team Fun Activity: Partner Cone Core Challenge
Athletes will work with a partner through a cone-based core challenge that mixes balance, teamwork, and core strength before an easy distance day.
Donut Dash
Friday is Donut Dash day. We will use it as a fun way to wrap up the coach-led portion of summer training before moving into the student-led practice period.
Summer Schedule After July 31
Coaches can no longer lead practices after July 31 according to WIAA guidelines. Practices between August 1 and the start of official season practice on August 24 are student-led.
Students can follow the suggested practice plan and coordinate meeting times. Coaches are allowed to supervise athletes for general conditioning, such as weight training, drills, and similar activities.
Please note the slight change in our schedule: we will add weight training at the high school twice a week in the afternoon, followed by supervised optional on-campus workouts.