News

Weeks 4-7 Training Information

July 8, 2019

Here are the next four weeks of training (7/8-8/4).

 

For practice dates, they will take place at either SBHS track and the Crossroads track in hopes of cutting down the commute for some folks depending on the week. 

(Please refer to the location information on the training grid for more information below).

Sundays will also change venue between Holmdel and Thompson parks in order to train at the championship courses that await us in October/November. I will send specific information about time and location during the week via webpage and Remind 101 (information for this will be at the bottom of post).

FYI: As in the past, official practice does not begin until mid-August (8/12/19) however we encourage team members to make as many organized practices as possible. The expectation is that you will make 70% of the scheduled practices throughout the entire summer. There is no better way to train but with teammates and these sessions provide you that opportunity. If you do not make 70% of the practices, you run the risk of not being a part of the program. The months of July/August are the first 2 months of our season, you need to make it a priority to be here.

 

Weeks 4-7 Training Description

Steady runs should be run at paces between easy to moderate pace. Runs are based on minutes and should reflect the general pace per mile for the specific training group of A/B/C or D.

Strides should be run at current 1600m time (based on spring track best) and use the 30 sec rest to regroup and focus on good form when completing the strides.

The progression run requires a constant drop in time throughout the entire run. A good rule is to work down from easy pace to tempo pace. i.e. A 5 mile progression run may start with mile 1 at 7:15 pace and drop 15 seconds each following mile (715-700-645-630-615). You must warm up prior to the progression run as the pace is upbeat right away. Therefore, you should subtract 1 mile from the mileage count. i.e. a 6 mile progression day will be 1 mile warmup and a 5 mile progression run. A warmup should consist of 10-15 minutes of running with drills, strides and stretching.

3-4x1600 workout should be done on the track. The pace will be at current mile (Spring season best) plus 50 seconds and the rest in between will be 3 minutes for week 4 and 2:30 minutes week 6. i.e. A runner with a spring best of 4:50 will run them in 5:40.

Hill sprints will occur either during the run as surges and /or after runs to develop strength.

Fartlek runs will be run on an alternating pattern of 3 minutes hard and then 2 minutes easy. The fartlek is intended to get you acclimated to changing gears and paces. They should be performed after a full warmup of running and drills. Week 5 the run will be 20-25 minutes and week 7 25-30 minutes.

 Tempo runs are to be run continuous for 3-4 miles at current 1600m pace plus 90 seconds.

I.e. 4:50 miler will run tempo at 6:20 pace per mile.

 

Some of the workouts (progression/tempo) refer to various paces such as Steady-Tempo-Etc.

In order to find the times for you, I recommend that you visit the webpage:

http://www.runfastcoach.com/calc2/index.php .

Once there, in the input race time section put in information for:

Distance: 1600m

Time: put your spring best time for 1600m

Sex: click male or female.

Once that information is in, click calculate.

Now you should click the Training Paces Tab above.

Here is where you will find the suggested times to allow you to complete your steady runs and workouts properly.

For example, a runner that has a spring mile of 4:50 will do the steady runs at the easy/moderate pace of 7:02-7:16 (based on chart).

Of course, there are other variations of times such as “easy pace” and “moderate” as well but for now the easy/moderate window is our focus.

The progression run would go from easy pace down to tempo pace. For the 4:50 miler that could look like a progression drop of 731-716-649-626-606.

Please keep in mind that these plans are tentative, since situations can and will arise. Therefore, I encourage you to check the webpage daily to receive the most up to date information. Also, I will use the Remind 101 to communicate on a minute to minute basis about any possible changes to location and practice time if situations arise (bad weather, etc). 

You can sign up for my remind by texting to the number: 81010 with the message: @sbxc . 

 

I’m looking forward to seeing you guys this week.

 

Coach Rivera

 

Training Plan Below:

 

        Group A Group B Group C Group D  
      Time/Location 7:00-7:30 PPM 7:30-8:00 PPM 8:00-8:30 PPM 8:30-9:00 PPM Run Description
  Monday 7/8/19 On Your Own 45 minutes 40 minutes 40-45 minutes 30 minutes 10 x100m strides at 1600m pace w 30 sec rest in between after run
  Tuesday 7/9/19 Practice at 7pm at SBHS 35-40 minutes 30-35 minutes 35 minutes 30 minutes 5 mile progression
  Wednesday 7/10/19 On Your Own 45 minutes 40 minutes 40-45 minutes 30 minutes Steady Run
4 Thursday 7/11/19 Practice at 7pm at SBHS 35-40 minutes 30-35 minutes 35 minutes 30 minutes 3-4 x1600 at plus 50 sec w 3 min rest
  Friday 7/12/19 On Your Own 35-40 minutes 40 minutes 40-45 minutes 30 minutes Steady Run
  Saturday 7/13/19 OFF OFF OFF OFF OFF OFF
  Sunday 7/14/19 Holmdel Park 60 minutes 55-60 minutes 60 minutes 55 minutes Long Run w hill sprints of 6-8
        35 mile range 30 mile range 25 mile range 20 mile range  
                 
        Group A Group B Group C Group D  
      Time/Location 7:00-7:30 PPM 7:30-8:00 PPM 8:00-8:30 PPM 8:30-9:00 PPM Run Description
  Monday 7/15/19 S&C @ SBHS 7-8:30am 50 minutes 45-50 minutes 40-45 minutes 35-40 minutes 10 x100m strides at 1600m pace w 30 sec rest in between after run
  Tuesday 7/16/19 Practice at 7pm at SBHS 50 minutes 55-60 minutes 50-55 minutes 45 minutes 20-25 min Fartlek Run of 3min hard/2min easy alternating
  Wednesday 7/17/19 S&C @ SBHS 7-8:30am 60 minutes 45-50 minutes 50-55 minutes 35-40 minutes Steady Run
5 Thursday 7/18/19 Practice at 7pm at SBHS 50-55 minutes 55-60 minutes 50-55 minutes 45 minutes 3 mile tempo at plus 90 seconds
  Friday 7/19/19 On Your Own 50 minutes 45-50 minutes 40-45 minutes 45 minutes Steady Run
  Saturday 7/20/19 OFF OFF OFF OFF OFF OFF
  Sunday 7/21/19 Thompson Park 65-70 minutes 60-65 minutes 60 minutes 60-65 minutes Long Run w hill sprints of 6-8
        45 mile range 40 mile range 35 mile range 30 mile range  
                 
        Group A Group B Group C Group D  
        7:00-7:30 PPM 7:30-8:00 PPM 8:00-8:30 PPM 8:30-9:00 PPM Run Description
  Monday 7/22/19 S&C @ SBHS 7-8:30am 50 minutes 45-50 minutes 40-45 minutes 35-40 minutes 10 x100m strides at 1600m pace w 30 sec rest in between after run
  Tuesday 7/23/19 Practice at 7pm at Crossroads 50 minutes 55-60 minutes 50-55 minutes 45 minutes 5 mile progression
  Wednesday 7/24/19 S&C @ SBHS 7-8:30am 60 minutes 45-50 minutes 50-55 minutes 35-40 minutes Steady Run
6 Thursday 7/25/19 Practice at 7pm at Crossroads 50-55 minutes 55-60 minutes 50-55 minutes 45 minutes 3-4 x1600 at plus 50 w 2:30 min rest
  Friday 7/26/19 On Your Own 50 minutes 45-50 minutes 40-45 minutes 45 minutes Steady Run
  Saturday 7/27/19 OFF OFF OFF OFF OFF OFF
  Sunday 7/28/19 Thompson Park 65-70 minutes 60-65 minutes 60 minutes 60-65 minutes Long Run w hill sprints of 6-8
        45 mile range 40 mile range 35 mile range 30 mile range  
                 
        Group A Group B Group C Group D  
      Time/Location 7:00-7:30 PPM 7:30-8:00 PPM 8:00-8:30 PPM 8:30-9:00 PPM Run Description
  Monday 7/29/19 S&C @ SBHS 7-8:30am 45 minutes 40 minutes 40-45 minutes 35-40 minutes 10 x100m strides at 1600m pace w 30 sec rest in between after run
  Tuesday 7/30/19 Practice at 7pm at Crossroads 45 minutes 45-50 minutes 35 minutes 30 minutes 25-30min Fartlek Run of 3min hard/2min easy alternating
  Wednesday 7/31/19 S&C @ SBHS 7-8:30am 45 minutes 40 minutes 40-45 minutes 35-40 minutes Steady Run
7 Thursday 8/1/19 Practice at 7pm at Crossroads 45 minutes 45-50 minutes 35 minutes 30 minutes 4 mile tempo at plus 90 seconds
  Friday 8/2/19 On Your Own 45 minutes 40 minutes 40-45 minutes 35-40 minutes Steady Run
  Saturday 8/3/19 OFF OFF OFF OFF OFF OFF
  Sunday 8/4/19 Holmdel Park 65-70 minutes 60-65 minutes 60 minutes 60-65 minutes Long Run w hill sprints of 6-8
        40 mile range 35 mile range 30 mile range 25 mile range  
                 


We're Back!

June 17, 2019

SBHS Cross Country / Track & Field

Cross Country

 

Boys' and Girls' Website:  www.leaguelineup.com/southbrunswickxc

 

Boys' and Girls' Head Coach:  Wilfredo Rivera - wilfredo.rivera@sbschools.org

 

Physicals due by July 19th to high school nurse.  Practices will start the week of July 8th and will be on Tuesdays and Thursdays with a 7PM session to choose from, locations TBD.

Winter Track and Field

 

Boys' Winter Track Website:  www.leaguelineup.com/sbvikingsboystrack

 

Boys' Head Coach:  Chris Ruskie - christopher.ruskie@sbschools.org

 

Girls' Winter Track Website:  www.leaguelineup.com/vikingstrack

 

Girls' Head Coach:  Stefan Moorhead - stefan.moorhead@sbschools.org

Sports forms/physicals are being accepted starting September 3, 2019 and are due on October 18, 2019.

The season begins the Monday before Thanksgiving.

 

Spring Track and Field

 

Boys' Head Coach:  Wilfredo Rivera - wilfredo.rivera@sbschools.org

 

Girls' Track Website:  www.leaguelineup.com/vikingstrack

 

Girls' Head Coach:  Stefan Moorhead - stefan.moorhead@sbschools.org

 

Sports forms are being accepted starting December 9, 2019 and are due on February 7, 2020.

 

The season begins the first Friday in March.

 

Welcome to the start of the 2019 SBXC season!

 

Communication: All information will be relayed on the team webpage.

http://www.leaguelineup.com/welcome.asp?url=southbrunswickxc

Therefore, it is extremely important that you check the webpage on a daily basis. I will send out weekly posts with training recommendations for that week and information as it pertains to practice times and locations. We will usually have organized practice 2-3 times a week. Our weekday practice days will vary with Mondays, Tuesdays, Wednesdays and Thursdays as options. We will usually have 7PM practice sessions. The practices usually run between 90-120 minutes. We will also have a Sunday meeting time at various parks for team runs. I realize that there may be things that conflict with the summer practice schedule but the expectation is that you try to make as many practice sessions as possible. Our season starts in July, and by the time the school year starts, half of our season is over. Therefore, if we expect to be successful this season, we must put the work in during the months of July & August. If you have any questions, please email me at wilfredo.rivera@sbschools.org .   The page will be updated by Monday, June 17th.

Remind 101: I will use Remind 101 to communicate any last minute information. Please join the Remind group by sending a text message to the number 81010 with the message @sbxc .

Strength & Conditioning: We have 3 weeks of strength & conditioning training that start the week of 7/15/2019 and ends on 8/2/2019. We have 6 assigned sessions from 7-8:30 AM on Mondays & Wednesdays. These S&C sessions take place at SBHS. You must complete the waiver form and bring it with you to the 1st session.

 

Waiver form can be found at the link below:

https://docs.google.com/document/d/1qxyFNCUNsh-GFcl_RpHPSmhtzGSQJYga2WGCD24gngk/edit

 

Physical Information Link: https://sbhs.sbschools.org/departments/athletics/athletic_sports_forms_requirements

 

Sports forms are being accepted starting May 15, 2019 and are due on July 19, 2019.    

Forms completed by parents/students must be current, signed and dated May 15, 2019 or later.

Beginning July 1st sports forms may be mailed or dropped off at the high school from 8:00 a.m. to 2:00 p.m.

A nurse will be present at the high school sporadically in August.  

Sports forms received in August may not be cleared on time for tryouts!

 

Physical form options can be found here:

https://sbhs.sbschools.org/departments/athletics/athletic_sports_forms_requirements/medical_and_athletic_clearance

 

We are looking forward to a great season of hard work and success.

Coach Rivera, Coach Murray & Coach Randal

 

 

 

Training Plan for next 3 weeks

 

All runs are in minutes based off of anticipated pace per mile for runs. I.E. Group A would be folks anticipating doing their runs at 7:00-7:30 minute pace per mile.

        Group A Group B Group C-D Group E  
      Time/Location 7:00-7:30 PPM 7:30-8:00 PPM 8:00-8:30 PPM 8:30-9:00 PPM Run Description
  Monday 6/17/2019 OFF OFF OFF OFF OFF OFF
  Tuesday  6/18/2019 On Your Own 45 minutes 45-50 minutes 40-45 minutes 35-40 minutes Steady Run
  Wednesday 6/19/2019 On Your Own 35-40 minutes 40 minutes 35-45 minutes 35-40 minutes Steady Run
1 Thursday 6/20/2019 On Your Own 45 minutes 45-50 minutes 40-45 minutes 35-40 minutes Steady Run
  Friday 6/21/2019 On Your Own 35-40 minutes 30-35 minutes 35 minutes 35-40 minutes Steady Run
  Saturday 6/22/2019 On Your Own 35-40 minutes 40 minutes 40-45 minutes 30 minutes Steady Run
  Sunday 6/23/2019 On Your Own 60 minutes 55-60 minutes 50-60 minutes 55 minutes Long run 
        35 mile range 33 mile range 29 to 31 mile range 25 mile range  
                 
        Group A Group B Group C-D Group E  
      Time/Location 7:00-7:30 PPM 7:30-8:00 PPM 8:00-8:30 PPM 8:30-9:00 PPM Run Description
  Monday 6/24/2019 On Your Own 45 minutes 45-50 minutes 40-45 minutes 30 minutes Steady Run
  Tuesday  6/25/2019 On Your Own 45 minutes 45-50 minutes 45-55 minutes 35-40 minutes Steady Run
  Wednesday 6/26/2019 On Your Own 50-55 minutes 45-50 minutes 40-45 minutes 35-40 minutes Steady Run
2 Thursday 6/27/2019 On Your Own 50-55 minutes 45-50 minutes 50-55 minutes 35-40 minutes 10 x100m strides at 1600m pace w 30 sec rest in between after run
  Friday 6/28/2019 On Your Own 45 minutes 45-50 minutes 45-55 minutes 35-40 minutes Steady Run
  Saturday 6/29/2019 OFF OFF OFF OFF OFF OFF
  Sunday 6/30/2019 On Your Own 60 minutes 55-60 minutes 55-65 minutes 55 minutes Long run 
        40 mile range 37 mile range 32 to 35 mile range 25 mile range  
                 
        Group A Group B Group C-D Group E  
      Time/Location 7:00-7:30 PPM 7:30-8:00 PPM 8:00-8:30 PPM 8:30-9:00 PPM Run Description
  Monday 7/1/2019 On Your Own 45 minutes 45-50 minutes 40-45 minutes 30 minutes Steady Run
  Tuesday 7/2/2019 On Your Own 45 minutes 45-50 minutes 45-55 minutes 35-40 minutes 10 x100m strides at 1600m pace w 30 sec rest in between after run
  Wednesday 7/3/2019 On Your Own 50-55 minutes 45-50 minutes 40-45 minutes 35-40 minutes Steady Run
3 Thursday 7/4/2019 On Your Own 50-55 minutes 45-50 minutes 50-55 minutes 35-40 minutes 10 x100m strides at 1600m pace w 30 sec rest in between after run
  Friday 7/5/2019 On Your Own 45 minutes 45-50 minutes 45-55 minutes 35-40 minutes Steady Run
  Saturday 7/6/2019 OFF OFF OFF OFF OFF OFF
  Sunday 7/7/2019 On Your Own 60 minutes 55-60 minutes 55-65 minutes 55 minutes Long run 
        40 mile range 37 mile range 32 to 35 mile range 25 mile range