Coming Up:

• Roller Skiing (RS) starts on Saturday
• Fill out RS forms to rent RS if you haven’t done so and bring on Sat.
• John Seubert will be available with skis on Saturday

Monday May 27:

• Strength Training
  • Strength Training

Tuesday May 28: 

• Who: Summer Program
• Where: Hawrelak Park 
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Technique: Running
    • Warm-Up – Include Mobility and Activation Routine
    • Intensity: 2-3 x 8min (30s Z1/30s Z4) w/2min R (on relatively flat, slightly rolling terrain)
  • Bring:
    • Striding poles, Drinkbelt, Change of clothes

Wednesday May 29:

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

Thursday May 30:

• 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 31:

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

Saturday June 1:

• Who: Summer Program
• Where: Goldbar Park 
• When: 9:00 am to 11:00 am
• What:  Intro to Roller Skiing
  • Training:
    • Technique: Skate Roller Skiing
    • Warm-Up – Include Mobility and Activation Routine
    • Roller Ski acclimation (drills, balance, some LSD)
    • 20min Core Routine
• Bring:
  • SKATE roller ski equipment, Striding Poles, Drinkbelt, Change of clothes

• Adult Roller Skiing:
  • Where: Goldbar Park 
  • When: 11:30 am to 1:00 pm
  • What:  Skate ski technique work
  • Bring: SKATE Roller Ski equipment, Drinkbelt, Change of clothes

Sunday June 2:

• Suggested Training
• LSD
• 1.5 to 2 to hrs