Winter Training

Weekly Practice Guide

Dove's Training Page

Focus:   Endurance and Strength

Workouts:

Week of:

   

Monday
Girls
4-5:Nv/JV
5-6:Var

--------

Tuesday
Boys
4-5:Nv
5-6:VJV

--------

Wednesday
Girls
4-5:Nv/JV
5-6:Var

--------

Thursday
Boys
4-5:Nv
5-6:VJV

--------

Friday
All: Relays
4-5:30


--------

Saturday
GVJV:10-11
BVJV:11-12
GNv:12-1
BNv:1-2
--------

Sunday




--------

Jan. 14-20

   

SS, 45':
10'1610'185'2010'1810'16

SS, 45':
10'1610'185'2010'1810'16

WarmUp: 20'
3x6'
30"2690"1830"2690"1830"2690"18
Rest:5'
30"2890"2030"2890"2030"2890"20
Rest:5'
30"2890"2030"2890"2030"2890"20

WarmUp: 20'
3x6'
30"2690"1830"2690"1830"2690"18
Rest:5'
30"2890"2030"2890"2030"2890"20
Rest:5'
30"2890"2030"2890"2030"2890"20

SS, 2x5K
1K161K181K201K181K16
Rest:4'

3x9'
2'181'222'201'242'221'26
Rest:4'
1k Test

45' SS

 

Suggested Land Training:

Stregnth and Core

6-6

2-3 Sets, 6 reps of each without rest with 35 - 40 lbs. Rest 2 minutes after doing all and start again.

1) Deadlift/ High Pull
2) Upright Row
3) Squat
4) Shoulder Press
5) Straight Back Lift
6) Bent Row



6-6 Diagram PDF
Core Routine Diagram PDF
Core/Leg Diagram PDF

5K ERG PACE GUIDE: Girls

  +0:20 +0:16 +0:13 +0:10 +0:04 +0:02 PACE -0:02    
Possible Rate Rate Rate Rate Rate Rate Rate Rate 4K Time 5K Time
2K 14/ 16/ 18/ 20/ 22/ 24/ 26/ 28/    
                     
  split split split split split split split split    
9:04 2:40 2:36 2:33 2:30 2:24 2:22 2:20 2:18 18:40 23:20.0
                     
8:56 2:38 2:34 2:31 2:28 2:22 2:20 2:18 2:16 18:24 23:00.0
                     
8:48 2:36 2:32 2:29 2:26 2:20 2:18 2:16 2:14 18:08 22:40.0
                     
8:40 2:34 2:30 2:27 2:24 2:18 2:16 2:14 2:12 17:52 22:20.0
                     
8:32 2:32 2:28 2:25 2:22 2:16 2:14 2:12 2:10 17:36 22:00.0
                     
8:24 2:30 2:26 2:23 2:20 2:14 2:12 2:10 2:08 17:20 21:40.0
                     
8:16 2:28 2:24 2:21 2:18 2:12 2:10 2:08 2:06 17:04 21:20.0
                     
8:08 2:26 2:22 2:19 2:16 2:10 2:08 2:06 2:04 16:40 21:00.0
                     
8:00 2:24 2:20 2:17 2:14 2:08 2:06 2:04 2:02 16:32 20:40.0
                     
7:52 2:22 2:18 2:15 2:12 2:06 2:04 2:02 2:00 16:16 20:20.0
                     
7:44 2:20 2:16 2:13 2:10 2:04 2:02 2:00 1:58 16:00 20:00.0
                     
7:36 2:18 2:14 2:11 2:08 2:02 2:00 1:58 1:56 15:44 19:40.0
                     
7:28 2:16 2:12 2:09 2:06 2:00 1:58 1:56 1:54 15:28 19:20.0
                     
7:20 2:14 2:10 2:07 2:04 1:58 1:56 1:54 1:52 15:12 19:00.0
                     
7:12 2:12 2:08 2:05 2:02 1:56 1:54 1:52 1:50 14:56 18:40.0
                     

5K ERG PACE GUIDE: Boys

  +0:20 +0:16 +0:13 +0:10 +0:04 +0:02 PACE -0:02    
Possible 2K Rate Rate Rate Rate Rate Rate Rate Rate   5K Time
2K 14/ 16/ 18/ 20/ 22/ 24/ 26/ 28/    
                     
  split split split split split split split split    
                     
7:52 2:22 2:18 2:15 2:12 2:06 2:04 2:02 2:00   20:20.0
                     
7:44 2:20 2:16 2:13 2:10 2:04 2:02 2:00 1:58   20:00.0
                     
7:36 2:18 2:14 2:11 2:08 2:02 2:00 1:58 1:56   19:40.0
                     
7:28 2:16 2:12 2:09 2:06 2:00 1:58 1:56 1:54   19:20.0
                     
7:20 2:14 2:10 2:07 2:04 1:58 1:56 1:54 1:52   19:00.0
                     
7:12 2:12 2:08 2:05 2:02 1:56 1:54 1:52 1:50   18:40.0
                     
7:04 2:10 2:06 2:03 1:56 1:54 1:52 1:50 1:48   18:20
                     
6:56 2:08 2:04 2:01 1:54 1:52 1:50 1:48 1:46   18:00
                     
6:48 2:06 2:02 1:59 1:52 1:50 1:48 1:46 1:44   17:40
                     
6:40 2:04 2:00 1:57 1:50 1:48 1:46 1:44 1:42   17:20
                     
6:32 2:02 1:58 1:55 1:48 1:46 1:44 1:42 1:40   17:00
                     
6:24 2:00 1:56 1:53 1:46 1:44 1:42 1:40 1:38   16:40
                     
6:16 1:58 1:54 1:51 1:44 1:42 1:40 1:38 1:36   16:20
                     
                     
                     
                     

Goals for End of Week: Stronger, fitter, faster