SCS Summer Running Club

Week 9 July 25th - 31st

2010-07-11T20:33:00.003-05:00

Date: Sunday July 25th
Time: 7:00 to 8:00pm
Location: SCS - North side of parking lot
Workout: Descending Miles - 4 on a 12 minute interval
Intensity: High

Date: Tuesday July 27th
Time: 7:00 to 8:00pm
Location: Chatham Trail - Meet at intersection of Iron Bridge Rd and Woodside Rd
Workout: Paced run - Up to 5 miles
Intensity: Low

Date: Thursday July 29th
Time: 7:00 to 8:00pm
Location: SCS - North side of the parking lot
Workout: Broken 3 mile run
Intensity: Moderate

Week 8 July 18th - 24th

2010-07-11T20:29:00.002-05:00

Date: Sunday July 18th
Time: 7:00 to 8:00pm
Location: SCS - North side of parking lot
Workout: 800m Repeats - 8 on a 5 minute interval
Intensity: High

Date: Tuesday July 20th
Time: 7:00 to 8:00pm
Location: Centennial Park - Meet at the Skate park
Workout: Paced run - Up to 5 miles
Intensity: Low

Date: Thursday July 22nd
Time: 7:00 to 8:00pm
Location: SCS - North side of the parking lot
Workout: Trail Run
Intensity: Moderate

Week 7 July 11th - 17th

2010-07-11T20:25:00.005-05:00

Date: Sunday July 11th
Time: 7:00 to 8:00pm
Location: SCS - North side of parking lot
Workout: 200m Repeats - 20 on a 2 minute interval
Intensity: High

Date: Tuesday July 13th
Time: 7:00 to 8:00pm
Location: Washington Park - Meet at the Carillon parking lot
Workout: Paced run - Up to 5 miles
Intensity: Low

Date: Thursday July 15th
Time: 7:00 to 8:00pm
Location: SCS - North side of the parking lot
Workout: Fartlek Run
Intensity: Moderate

Week 6 July 4th - 10th

2010-06-16T09:07:00.003-05:00

Date: Sunday July 4th
No Workout
Happy Independence Day!

Date: Tuesday July 6th
Time: 7:00 to 8:00pm
Location: Lindbergh Park - Meet at the ball diamonds
Workout: Paced run - Up to 5 miles
Intensity: Low

Date: Thursday July 8th
Time: 7:00 to 8:00pm
Location: SCS - North side of the parking lot
Workout: 400m Repeats - 10 on a 3 minute interval
Intensity: Moderate

Week 5 June 27th - July 1st

2010-06-16T08:58:00.006-05:00

Date: Sunday June 26th
Time: 7:00 to 8:00pm
Location: SCS - Meet on South Side of parking lot
Workout: 200m/400m Repeats - 8 on a 5 minute interval
Intensity: High

Date: Tuesday June 29th
Time: 7:00 to 8:00pm
Location: Chatham trail - Meet at parking area on Woodside Road
Workout: Paced run - Up to 5 miles
Intensity: Low

Date: Thursday July 1st
Time: 7:00 to 8:00pm
Location: SCS - North side of the parking lot
Workout: Trail Run - 3 circuits on a 15 minute interval
Intensity: Moderate

Week 4 June 20th - 26th

2010-06-16T08:37:00.006-05:00

Date: Sunday June 20th
Time: 7:00 to 8:00pm
Location: SCS - Meet on North Side of parking lot
Workout: 800m Repeats - 8 on a 5 minute interval
Intensity: High

Date: Tuesday June 22th
Time: 7:00 to 8:00pm
Location: Centennial Park - Meet by the skate park
Workout: Paced run - Up to 5 miles
Intensity: Low

Date: Thursday June 24th
Time: 7:00 to 8:00pm
Location: Lincoln Park - Nelson Cener parking area
Workout: Hill run
Intensity: Moderate

Week 3 June 13th - 19th

2010-06-07T17:40:00.001-05:00

Date: Sunday June 13th
Time: 7:00 to 8:00pm
Location: SCS - Meet on South Side of parking lot
Workout: Broken Two Mile (8 - 400m intervals)
Intensity: High

Date: Tuesday June 15th
Time: 7:00 to 8:00pm
Location: Washington Park - Meet at the Carillon
Workout: Paced run - Up to 5 miles
Intensity: Low

Date: Thursday June 17th
Time: 7:00 to 8:00pm
Location: SCS - North side of the parking lot
Workout: Interval run - 8 min, 6 min, 4 min
Intensity: Moderate

Week 2 June 6th - 12th

2010-05-31T07:33:00.004-05:00

Date: Sunday June 6th
Time: 7:00 to 8:00pm
Location: Lincoln Park - Nelson Center parking lot
Workout: Hill Repeats (8 on a 6 min. interval)
Intensity: High

Date: Tuesday June 8th
Time: 7:00 to 8:00pm
Location: Lindbergh Park - Parking lot near the ball diamonds
Workout: Paced Run (up to 5 miles)
Intensity: Low

Date: Thursday June 10th
Time: 7:00 to 8:00pm
Location: SCS - North side of the parking lot
Workout: Trail Run (3 circuits on a 15 min. interval)
Intensity: Moderate

Week 1 May 30 - June 5

2010-05-24T15:47:00.006-05:00

Date: Sunday May 30th
Time: 7:00 to 8:00pm
Location: SCS North side of the parking lot
Workout: 20 - 200m Repeats on a 2 minute interval
Intensity: High

Date: Tuesday June 1st
Time: 7:00 to 8:00pm
Location: Chatham trail (Woodside Road and Iron Bridge Road)
Workout: 4 to 5 mile paced run
Intensity: Low

Date: Thursday June 3rd
Time: 7:00 to 8:00pm
Location: SCS North side of the parking lot
Workout: 4 - Descending mile repeats on a 12 minute interval
Intensity: Moderate

Summer Runners Information

2010-05-19T12:35:00.006-05:00

Workouts will be held on Sunday, Tuesday,and Thursday evenings. We will start at 7:00pm and finish at around 8:00pm. The workouts will vary in intensity and type of training. Paced runs of 4 to 5 miles will be done on Tuesdays. Sundays and Thursdays will be short to medium distance interval training (moderate to high intensity). There may be additional paced runs added on Saturday mornings in July.

There is no attendance requirement to participate in the Summer Runners Club. Student athletes may attend as many or as few sessions as they wish. All SCS student athletes are welcome to participate. Parents are encourage to participate as well.

Students participating need to be on time and ensure that they will be picked up promptly after the workout is finished. All participants need to bring water to the workouts, since not all of the locations will have water available.

Some of the planned workouts are difficult. Newer runners should not be discouraged if they need to take breaks or not complete the entire workout. As long as they are doing there best they will improve!