Week 3 Practice Plans

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Saint Ignatius Cross Country 2022
Week 3 – August 22-28
 
Monday, August 22
3:15-5:30 practice
All:  Bus Agora/Legs on Michigan Ave.
Run north to Navy Pier, Yacht Clubs
O’Hara: Run 8 miles
Keelan: Run 6 miles
Patton: Run 6 miles
Shorter:  4-5 miles
Prefontaine: Run 3-4 miles
Floreani: Run 4-5 miles
Santino:  Run 2-3 miles
Post:  Sprints. Stretch. Core.
 
Tuesday, August 23
3:15-5:30 practice
All:  Bus Agora/Legs on Michigan Ave.
Run south to 31st Street and McCormick
O’Hara: Run 8 miles
Keelan: Run 6 miles
Patton: Run 6 miles
Shorter:  4-5 miles
Prefontaine: Run 3-4 miles
Floreani: Run 4-5 miles
Santino:  Run 2-3 miles
Post:  Sprints. Stretch. Core.
 
Wednesday, August 24
3:15-5:30 practice
All:  Bus to Agora at Michigan
1 mile warm up.  Dynamic, Strides.
O’Hara, Keelan:  5 mile tempo, Michigan Ave bridge
Floreani, Patton, Shorter, Prefontaine: 3 miles tempo, LSD bridge
Santino: 2 mile tempo, LSD bridge
Post:  Core
 
Thursday, August 25
3:15-5:30 practice
All:  Bus Agora/Legs on Michigan Ave.
Run north to Navy Pier, Yacht Clubs
O’Hara: Run 8 miles
Keelan: Run 5-6 miles
Patton: Run 5-6 miles
Shorter:  4-5 miles
Prefontaine: Run 3-4 miles
Floreani: Run 4-5 miles
Santino:  Run 2-3 miles
Post:  Sprints. Stretch. Core.
 
 
 
 
 
 
 
Friday, August 26
3:15-5:15 practice
All:  Bus Agora/Legs on Michigan Ave.
Run south to 31st Street and McCormick
O’Hara: Run 8 miles
Keelan: Run 6 miles
Patton: Run 6 miles
Shorter:  4-5 miles
Prefontaine: Run 3-4 miles
Floreani: Run 4-5 miles
Santino:  Run 2-3 miles
Post:  Sprints. Stretch. Core.
 
Saturday, August 27
Wolfpack Howl Practice Meet
Meet at Ignatius 8:00AM for bus ride to Washington Park 
Or be there at 8:30 AM.
All:  2 mile warm up run around Washington Park.
Pre-race stretching and build ups.
2 mile race at 9:45.
Post: Jog 2 mile run
Then to picnic, at Coach Ernst’s home:  9830 S Prospect Ave, Chicago. 11:00-12:30.  Bus returns to Ignatius at 1:00.
 
Sunday, August 28
O’Hara and Keelan, long run, 8-10
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