Camas XC Summer Training

Week 9: Strong & Consistent

As official season practice gets closer, the focus is on staying healthy, staying consistent, and continuing strong student-led training habits.

Big Picture for Week 9

Overall, athletes should aim for roughly 100% of maximum season weekly mileage. Continue listening to your body, recovering well, and keeping the easy days controlled.

What does “100% of maximum season weekly mileage” mean?
Monday, August 10
CHS Weights Hill Workout

Weights + Hill Workout

4:00 PM
Location Camas High School Weight Room
  • Weights at CHS at 4:00 PM
  • Hill workout
Tuesday, August 11
Student-Led Practice

Student-Led Easy Day

10:00 AM – Noon
Location Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
  • Student-led practice
  • Warm-up and core
Wednesday, August 12
Student-Led Practice Medium Distance

Medium Distance Day

10:00 AM – Noon
Location Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
  • Student-led practice
  • Medium distance day aiming for about 15% of weekly mileage
  • Strides
  • Strength
Thursday, August 13
CHS Weight Training Optional Pyramid of Pain

Weight Training + Optional Pyramid of Pain

4:00 PM
Location Camas High School Weight Room
  • Weight training at Camas High School at 4:00 PM
  • Optional Pyramid of Pain workout
Friday, August 14
Student-Led Practice

Easy Distance Day

10:00 AM – Noon
Location Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
  • Easy distance
  • Strides
Saturday, August 15
Long Run Student-Led Practice

Student-Led Long Run

10:00 AM
Location Lacamas Lake Heritage Park, boat ramp side
303 NW Lake Rd, Camas, WA 98607
  • Heritage Trail / Lacamas Lake Heritage Park
  • Long run
  • Aim for about 20% of your weekly mileage

August Schedule Reminder

Morning runs are student-led. Tuesday, Wednesday, Friday, and Saturday 10:00 AM running practices all meet at Heritage / Lacamas Lake Heritage Park.

Monday and Thursday afternoon sessions are at the Camas High School weight room. The entrance is around back near the track entrance.

These include supervised optional strength training and optional on-campus workout opportunities.