Note: Training on Saturday is at 9:00 am to 11:00!! (Not 10:00 to 12:00)

Monday May 20:

• Strength Training
  • NO STRENGTH on Monday (Holiday)

Tuesday May 21: 

• Who: Summer Program
• Where: Hawrelak Park 
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Technique: Running
    • Warm-Up – Include Mobility and Activation Routine
    • Intensity: 4-6 x 5min Ski Striding (Z3)
  • Bring:
    • Striding poles, Drinkbelt, Change of clothes

Wednesday May 22:

• XC – On Your Own
  • 1.0 to 1.5 hrs run  (This is Z1 , which means “conversation” pace)

Thursday May 23:

• Who: Thursday Group
• Where: Hawrelak Park 
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Warm-Up Routine – Includes Mobility and Activation Routine
    • Coach Driven Strength, technique, and mobility
  • Technique: Running (on foot) – Combination run and circuit training
  • Bring:
    • Striding poles, Drinkbelt, Change of clothes

Friday May 24:

• Recovery Day
  • Easy run/walk/ski, some core, and light stretching.

Saturday May 25:

• Who: All Programs
• Where: Goldbar Park 
• When: 9:00 am to 11:00 am
• What: 
  • Training:
    • Technique: On Foot (running)
    • Warm-Up – Include Mobility and Activation Routine
    • 2-3 x 8min (30s z3/30s z1 x8) w/2min R
    • 20min Core Routine
• Bring:
  • Striding Poles, Drinkbelt, Change of clothes

Sunday May 26:

• Suggested Training
• LSD
• 1.5 to 2 to hrs