Summer Challenge #1 - 5K Time Trial Maps by City
Wac XC Summer 2020
Be Relentless in the Pursuit
JUNE
CLICK HERE to Download Basic Printable Calendar to Track Personal Mileage/Workouts
1st - 14th: Designated Mandatory MSHSL Coaches “Hands-Off” Period
FYI - Coaches will share daily updates via our Waconia Distance Runners Facebook page…these will include daily target reps, times and tips…also never be shy to drop ANY coach an email for more detailed coaching and/or help with basic understanding of student athlete expectations and/or goals. CLICK HERE to view Coaches Contact Info
June 15th - SUMMER CHALLENGE ONE: “You Against the Watch”
5K Personal Time Trial
ATHLETES CLICK HERE to Fill out Distance Performance Survey #1
Note: Performance Survey should be filled out after completing June 1st - 15th Workouts and Challenge…personal data on survey results will only be viewed by coaching staff
16th - Recovery Run
17th - Short Hill Repeats
18th - Recovery Run
19th - Fartlek
20th - Loooong Run
21st - Rest Day
22nd - Recovery Run
23rd - Mile Repeats
24th - Cross Train
25th - Tempo Run
26th - Recovery Run
27th - Long Hill Repeats
28th - Rest Day
29th - Recovery Run
30th - Cross Train
July
July 1st - SUMMER CHALLENGE TWO: “Conquer Lake Waconia” (CANCELLED DUE TO HEAT)
10 Mile Run (Walk, Crawl, Hitch-Hike)…get your butt around that lake!
ATHLETES CLICK HERE to Fill out Distance Performance Survey #2
2nd - Recovery Run
3rd - 1000 Repeats
4th - Rest Day
5th - Fartlek
6th - Tempo Run
7th - Recovery Run
8th - 200,4.6,8,1000, 8,6,4,200 on Track
9th - Recovery Run
10th - Loooong Run
11th - Recovery Run
12th - Cross Train
13th - Short Hill Repeats
14th - Rest Day
July 15th - SUMMER CHALLENGE THREE: “RUN AROUND SOMETHING…BIG” (HInt: Lake Waconia)
THe Longest or One of the Longest Runs of your life!!
ATHLETES CLICK HERE to Fill out Distance Performance Survey #3
16th - Recovery Run
17th - Rest Day
18th - Long Hill Repeats
19th - Recovery Run
20th - CV
21st - Recovery Run
22nd - Rest Day
23rd - Loooong Run
24th - Recovery Run
25th - 200,4.6,8,1000, 8,6,4,200 on Track
26th - Recovery Run
27th - Rest Day
28th - CV
29th - Recovery Run
30th - Mile Repeats
31st - Cross Training
August
August 1st - SUMMER CHALLENGE FOUR: Revealed July 14th
2nd - Recovery Run
3rd - Rest Day
4th - Short Hill Repeats
5th - Tempo Run
6th - Recovery Run
7th - 1000 Repeats
8th - Cross Training
9th - Loooong Run
10th - Rest Day
11th - 200,4.6,8,1000, 8,6,4,200 on Track
12th - Recovery Run
13th - Long HIll Repeats
14th - Recovery Run
15th - CV
16th - Recovery Run
17th - Rest Day
ATHLETES CLICK HERE to Fill out Distance Performance Survey #4