September 2018 1 Trojan Relays Northwestern 2 3 4 5 6 7 8 Dynamic and lunge drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Strength drills Region Meet Northwestern Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only Warmup: Dynamic Flexibility and Lunge Workout: tempo run Core exercises Warmup: Dynamic Flexibility and Workout: short run & Striders Coaches Classic Sandhills 9 10 11 12 13 14 15 Dynamic and lunge drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Strength drills Region Meet Greenway Clover Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only Warmup: Dynamic Flexibility and Workout: tempo run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: run & Striders Furman Invite. JV only Furman Univ. 16 17 18 19 20 21 22 Dynamic and drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Strength drills Warmup: Dynamic Flexibility and Lunge Workout: threshold repeats/interval Strength Drills Blue Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only Warmup: Dynamic Flexibility and Lunge Workout: run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: short run & Striders 30-60 Minute run on own 23 24 25 26 27 28 29 Dynamic and lunge drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Strength drills Region Meet Rock Hill Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Warmup: Dynamic Flexibility and Lunge Workout: tempo run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: short run & Striders 30-60 Minute run on own 30 Dynamic and lunge
October/November 2018 1 2 3 4 5 Warmup: Dynamic Flexibility and Lunge Drills short run Striders 6 Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Cooldown Region Meet Greenway/NAFO Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only. Warmup: Dynamic Flexibility and Lunge Drills Workout: tempo run (4-8 miles) Core exercises Warmup: Dynamic Flexibility and Lunge Drills Workout: short run & Striders Wendy’s Invite Mcalpine Park 7 8 9 10 11 12 13 Dynamic and lunge drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Cooldown Warmup: Dynamic Flexibility and Lunge Workout: threshold repeats/interval Strength Drills Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only. County Champ. York Warmup: Dynamic Flexibility and Lunge Drills Workout: short run & Striders 30-60 Minute run on own 14 15 16 17 18 19 20 Dynamic and lunge drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Cooldown Warmup: Dynamic Flexibility and Lunge Workout: threshold repeats/interval Strength Drills Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only. Region Champ. Northwestern Warmup: Dynamic Flexibility and Lunge Drills Workout: short run & Striders 30-60 Minute run on own 21 22 23 24 25 26 27 Dynamic and lunge drills 15-20 min. run Core exercises Warmup: Dynamic Flexibility and Lunge Workout: long aerobic distance run Cooldown Warmup: Dynamic Flexibility and Lunge Workout: threshold repeats/interval Strength Drills Meet @ Dairy Barn Dynamic Stretches Greenway run Cooldown Top 20 only. CSC Prehab day Dynamic Stretches Light Run Striders Warmup: Dynamic Flexibility and Lunge Drills Workout: short run & Striders State Qualifier Sandhills 28 Dynamic and lunge drills 15-20 min. run 29 Warmup: Dynamic Flexibility and Workout: long aerobic distance run 30 Warmup: Dynamic Flexibility and Lunge Workout: threshold repeats/interval 31 Meet @ Dairy Barn Dynamic Stretches Greenway run Nov. 1 CSC Prehab day Dynamic Stretches Light Run Nov. 2 Warmup: Dynamic Flexibility and Lunge Drills Nov. 3 State Championship