Summer Workouts Week 4

Week Four 7/25 – 7/31:

Great work to those of you making it to the summer workouts and those who are doing the work on your own!

The coaches are back in Bend this week, but unfortunately it coincides with OSAA’s Moratorium week which means starting Sunday, we’re not to have contact with athletes for the week. Big THANK YOU to the captains for keeping things rolling while the coaches were out of the country or working all the track meets in Eugene.

We’re saying goodbye to July this week. Last week we injected a slight hint of speed with Monday’s workout, and we’ll do the same this week. Tuesday should be an easy run/cross training day. Try to get out early to beat the heat. This week is going to be ridiculously hot, so if you can try not to be out there in the afternoon. Wednesday will bring some short hills that should be strength building, but not not overly taxing. Friday will be a short, fun day with the focus shifting to a long run on the weekend.


  • Monday 7/25 – Pine Nursery @ 8:00 am. Meet by the playground.
    • 10 min warm up jog
    • Warm up drills
    • 30 min Fartlek follow the leader run. Break into 3-4 groups with people of like pace together.
    • Strength and core.
  • Tuesday 7/26 – 30-50 min easy run with friends or family.
  • Wednesday 7/27 – Hillside Park @ 8:00 am.
    • Hills!! Short ones, but we’ll do several to get the work in. 2-4 sets of 5 uphills from the base of the slope up and around the top tree. it should be continuous, so the recovery is just an easy slow jog back to the start.    
    • And… there’s some shade!
  • Thursday 7/28 – On your own or with friends. 10-minute warm up jog followed by 5 x 1-minute hard/1-minute easy. 10 – 20 minute cool down easy run, then stretching.
  • Friday 7/29 – Al Moody Park @ 8:00 am.
    • 10 – 15-minute warmup.
    • 4 – 8 Laps at Tempo pace. Fast, but relaxed, enough effort to be able to say a few words while running. 1:30 to 2min recovery. Try to run with like paced people.

Saturday & Sunday 7/30 & 7/31 – Saturday, try and do a long run of 45minutes to an hour + depending on how much you’ve been running. Plan for hydration by running in a place that has access to water. One of the best things to do is to run to parks near where you live where you know they have drinking fountains. Stop at each fountain for a couple of seconds and get a drink, splash some on your face and hair and then keep going.

The coaches are looking forward to seeing everyone in August! Have a great week!