Fall Break Training Plan

FC Cross Country Fall Break Training Plan

If you follow this training plan, you will be prepared to have a great race at our next meet, October 8^th at the Titan Cross Country Classic.

Thursday (9/29)

·         Normal Practice

·         FC High School 2:40 – 4:30

·         Hill Loops

Friday (9/30)

·         Senior-Lead Practice

·         Meet at McNeely Lake Park (Meet at Basketball Court, 1:00 pm – 2:30pm)

·         Varsity = 60 minute run

·         JV = 45 minute run

·         Strides / GS After

Saturday (10/1) & Sunday (10/2)

·         Pick one day to take off.

·         The other day should be a recovery run of 40-45 minutes for all groups.  Easy pace, no strides or GS, but stretch after.  Focus on stretching any muscle groups that have been hurting.  Ice as needed.  On your off day you should stretch and ice if needed!

Monday (10/3)

·         Normal Practice

·         FC High School 2:40 – 4:30

·         All athletes in town are expected to arrange transportation and attend.

·         Long Run

Tuesday (10/4)

·         Normal Practice

·         FC High School 3:30 – 5:00

·         All athletes in town are expected to arrange transportation and attend.

·         Workout (800s)

Berea Invitational 2016 Results

Boys JV

M 4000m	7	Tyvone Guain	16:01.34
M 4000m	11	Hayden Curtis	16:17.75
M 4000m	15	Chase Weihe	16:28.44
M 4000m	17	Tynan McGowan	16:33.88
M 4000m	18	Joseph Coyle	16:58.09
M 4000m	19	Nikeem Avent	17:00.84
M 4000m	27	Ebrima Sallah	17:13.31
M 4000m	34	Esteban Martinez	18:45.59
M 4000m	36	Sean Galindo	18:49.65
M 4000m	45	Brandon Sik	19:38.53
M 4000m	51	Levi Raymer	28:06.22

5k Time Conversions:

·      Tyvone = 20.17

·      Hayden = 20.37

·      Chase = 20.51

·      Tynan = 20.57

·      Joseph = 21.29

·      Nikeem = 21.32

·      Ebrima = 21.48

·      Esteban = 23.45

·      Sean = 23.50

·      Brandon = 24.52

·      Levi = 35.35

Girls JV

F 4000m	4	Autumn Bartley	19:53.03
F 4000m	5	Shelby Brunner	19:58.94
F 4000m	7	Maria Salgado	20:53.66
F 4000m	18	Mariah Dix	25:07.18

5k Time Conversions:

·      Autumn = 25.11

·      Shelby = 25.17

·      Maria = 26.27

·      Mariah = 31.49

Boys Varsity

M 5000m	3	Dane Thomas	17:25.97
M 5000m	4	Brendon Henson	17:33.72
M 5000m	17	Iosef Casas	18:52.03
M 5000m	40	Nick Mazat	19:58.28
M 5000m	41	Frank Henon	20:04.28
M 5000m	61	Jacorey Huguley	21:17.87
M 5000m	62	Justin Sharp	21:21.66

Highlights:

·      Dane Thomas and Brendon Henson finish in the top 5, helping to pace the team to a third place finish!

·      Iosef Casas tracks down several runners over the final 600m.

·      Nick Mazat throws down a 20 second PR and breaks the 20 minute barrier.

·      Frank Henon runs a tough race and finishes as our fifth runner, helping the team to take home a trophy.

·      The TEAM’S hard work and perseverance through a difficult week payed off with a third place finish by ONE POINT.  Great Job!

Workout Groups for the Week of Sept 26^th

Varsity A (18:00s and under)

·      Dane

·      Brendon

·      Iosef

Varsity B (Under 21:00)

·      Jacorey

·      Frank

·      Nick

·      Justin

·      Tyvone

·      Hayden

·      Chase

·      Tynan

JV A (Under 23:00)

·      Joseph

·      Nikeem

·      Ebrima

JV B

·      Collin

·      Sean

·      Brandon

·      Esteban

·      Levi

·      Shelby

·      Maria

·      Mariah

·      Autumn