Almost back to school! Get in your last minute summer training!

Last chance at getting a few miles under your belt before the 1st official practice starts. Tuesday 9/5 after school at the Intermediate building from 3pm-4:45pm. MS runners may ride any bus over to the Intermediate to get changed for practice on the Meijer Trail.

Here are a few workouts to try.

1. Warm up- Jog for 7-10 mins

• Stretch- try to do some of the stretches/yoga positions from camp
• Run for 20-40 mins at 50%
• Plyometrics if you remember some of the skipping, bounding and lunges.
• Stretch

2. Warm up- Jog for 7-10 mins

Stretch- try to do some of the stretches/yoga positions from camp

Run 2 miles at race pace 75%

Stetch

20 push up, 30 sit-ups and 100 meters bear crawl

3. Warm up- Jog for 7-10 mins

Stretch- try to do some of the stretches/yoga positions from camp

Run 0.5 miles at 50%

Sprint 90-100% for 40 seconds rest for 10 seconds repeat 4 times

rest 5 mins

Run 0.5 miles at 50%

Sprint 90-100% for 40 seconds rest for 10 seconds repeat 4 times

Stetch

4. Warm up- Jog for 7-10 mins

• Stretch- try to do some of the stretches/yoga positions from camp
• Run for 20-30 mins at 50%
• Plyometrics if you remember some of the skipping, bounding and lunges.
• 20 push up, 30 sit-ups and 100 meters bear crawl
• Stretch

5. Warm up- Jog for 7-10 mins

• Stretch- try to do some of the stretches/yoga positions from camp
• Run 0.5 mile at race pace 75%
• Rest 3-5 mins
• Run 0.5 mile at 75%, rest 3-5min. Repeat 4-6 times.
• Plyometrics if you remember some of the skipping, bounding and lunges.
• Stretch

6. Warm up- Jog for 7-10 mins

• Stretch- try to do some of the stretches/yoga positions from camp
• Run for 30-40 mins 50-60%
• Plyometrics if you remember some of the skipping, bounding and lunges.
• 20 push up, 30 sit-ups and 100 meters bear crawl
• Stretch

Summer Training Camp Starts TODAY!!!

FIRE UP RUNNING ROCKETS!!!!

Camp starts today, 3:30-5:30pm out at the Muskegon Winter Sports Complex. 462 N. Scenic Dr.

Bring water, a towel and if you have a watch. We hope to do some training at Lake Michigan! 

Camp will run at the complex Monday, Tuesday and Wednesday. 8/21-8/23. We will have our first official practice Tuesday 9/5. Have physicals complete by 9/5. 

Try to get some extra sleep and eat good quality foods this week! We are excited to get into the woods for some real trail running!! 

Don't forget that you need to be in running condition when we practice at the complex. It's a big place and if we have injured runners who are unable to run, it makes it difficult to supervise.