Week 6 Practice Plan
XC
Saint Ignatius Cross Country 2022
Week 6 – September 12-18
Everyone is now running Phase III. This is the hardest training we will do.
Monday, September 12
3:15-5:15 practice
O’Hara and Korabik: Harrison warm up. Then 800 tempo.
Others: Halsted, then 800 tempo.
Dynamic and strides.
O’Hara, Korabik: 6x1000 meters at I pace (1000 jog)(7 mins per)
Patton, Floreani: 5x1000 meters at I pace (1000 jog-6 mins) (8 mins per)
Shorter, Pre, Santino: 4x1000 meters at I pace (1000 jog)(9 mins per)
Mills: 2x1000 meters at I pace (1000 jog)(10 mins per)
Post: Jog to Ignatius. Core.
Tuesday, September 13
3:15-5:15 practice
All but Santino and Mills: Run 1.5 miles to Agora. Others: Bus.
O”Hara: 6 miles to 31st Street Beach
Korabik: 5 miles to 25th Street
Patton, Floreani: 4 miles past McCormick
Shorter, Pre, Santino, Mills: 3 miles, to McCormick
Post: Jog to Ignatius. Strides. Core.
Wednesday, September 14
3:15-5:15 practice
All but Santino and Mills: Run 1.5 miles to Agora. Others: Bus.
O’Hara, Korabik: 4x1 mile at Tempo, 1 min rest.
Patton, Floreani: 4x1 mile at Tempo, 1 min rest
Shorter, Pre, Santino, Miles: 3x1 mile at T with 1 min rest.
Mills: 3x1 mile at T with 1 min rest.
Post: Jog to Ignatius. Core.
Thursday, September 14
3:15-5:15 practice
All but Santino and Mills: Run 1.5 miles to Agora. Others: Bus.
O”Hara: 6 miles to 31st Street Beach
Korabik: 5 miles to 25th Street
Patton, Floreani: 4 miles past McCormick
Shorter, Pre, Santino, Mills: 3 miles, to McCormick
Post: Jogvto Ignatius. Strides. Core.
Friday, September 16
3:15-5:15 practice
O’Hara and Korabik: Harrison warm up. Then 800 tempo.
Others: Halsted, then 800 tempo.
Dynamic and strides.
3200 Time Trial on track.
O’Hara and Korabik: Harrison.
Others: Halsted.
Core.
Saturday, September 17
8:00 AM bus to Waterfall Glen, or meet us there at 8:30 AM
Team Long Run Day
O’Hara: Long run 10-12 miles.
Korabik, Patton: 8 or more miles.
Floreani, Shorter: 7 or more miles
Pre, Santino: 6 miles
Mills: 5 miles
Post: Strides, Core
Sunday, September 18
O’Hara: 8-10 miles.
Korabik,Patton: 8 miles.
Others: off.
NEXT WEEK:
Palatine Invitational, Sept 24
O’Hara
Duncan DeProfio
Matthew Conroy
Henry Fink
Brandon Mendoza
Luke Turner
Thomas Fitzpatrick
Henry Wright
Korabik
Christian Turner
Matthew Mangan
Sean Burke
Nicholas Lopez
Ronan Barron
Gabriel Garino
Eoin Crowley
Patton
Charlie Archambault
Austin Rieckelman
Adrian Rosado
Jakub Myers
Daniel Trevino
Shorter
Jose Rios
MacKenzie Brody
Ian Walsh
Alexander Wright
Jackson Becker
Prefontaine
Michael Marafino
Logan Meyers
Richard Perez
John Hennelly
Evan Mehta
Matthew Zegart
Floreani
Owen Myers
Cameron Shure
Zachary Tan
Aidan Tansor
Patrick Tansor
Ethan Petrillo
George Corrubias
James Fuller
Elliot Iantorno
Alex Liederman
Alexander Kepler
Santino
Quinn Ellis
Darius Normandi
Danny McMahon
Damon Strathan
Mills
Paul Wawczak
Ari Eimer
Jameel Meeks
Saint Ignatius College Prep
Saint Ignatius College Prep, a Jesuit Catholic school in the heart of Chicago, is a diverse community dedicated to educating young men and women for lives of faith, love, service and leadership.
