Week 7 Practice Plan
XC
Saint Ignatius Cross Country 2022
Week 7 – September 19-25
Everyone is now running Phase III. This is the hardest training we will do.
Monday, September 19
3:15-5:15 practice
O’Hara: Mini to
Bobsled.
Others: Bus to 39th street.
Warm up run 1-2 miles. 800 tempo. Core. Dynamic.
O’Hara: 8x800 at I (2:30-2:40)(5:00)
Korabik: 8x800 at I (2:40-2:50)(6:00)
Patton: 7x800 at I (2:55-3:00) (6:00)
Floreani, Shorter: 6x800 at I (2:55-3:00) (6:00)
Prefontaine: 6x800 at I (3:45)(8:00)
Satino: 4x800 at I (4:00) (8:00)
Mills: 3x800 at I (4:30) (9:00)
Post: 1-2 miles.
Tuesday, September 20
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, Patton, Floreani, Shorter, Pre, Santino: 5 miles to 25th Street
Mills: 3 miles, to McCormick
Post: Jog to Ignatius. Strides. Core.
Wednesday, September 21
3:15-5:15 practice
All but Santino and Mills: Run 1.5 miles to Agora. Others: Bus.
Run north along lake to LSD tunnel.
O’Hara, Korabik: 2x2 mile at Tempo, 1 min rest.
Patton, Floreani: 1x2 mile at Tempo, 1 min rest, 1x1 miles Tempo, 1 in rest.
Shorter, Pre, Santino, Mills: 1x2 mile at T with 1 min rest.
Mills: 3x1 mile at T with 1 min rest.
Post: Jog to Ignatius. Core.
Thursday, September 22
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 23
3:15-5:15 practice
O’Hara and Korabik: 4 miles.
Others: 3 miles, Sears Tower.
Strides, Core.
Saturday, September 24
Palatine Invite, Deer Grove East Forest
Preserve, Palatine, IL
Bus at 6:30 AM or be there by 7:45.
Freshmen be there 7:30 if possible.
Sunday, September 25
O’Hara: 10-12 miles.
Korabik,Patton: 8 miles.
Others: off.
NEXT WEEK:
Pat Savage Invite at Niles West
O’Hara
Duncan DeProfio
Matthew Conroy
Henry Fink
Brandon Mendoza
Luke Turner
Thomas Fitzpatrick
Henry Wright
Christian Turner
Korabik
Matthew Mangan
Sean Burke
Nicholas Lopez
Ronan Barron
Gabriel Garino
Patton
Charlie Archambault
Austin Rieckelman
Adrian Rosado
Jakub Myers
Michael Marafino
Eoin Crowley
Shorter
Jose Rios
Daniel Trevino
MacKenzie Brody
Ian Walsh
Alexander Wright
Jackson Becker
Prefontaine
Logan Meyers
Richard Perez
John Hennelly
Evan Mehta
Matthew Zegart
Floreani
Owen Myers
Cameron Shure
Zachary Tan
Aidan Tansor
Patrick Tansor
Ethan Petrillo
George Covarrubias
James Fuller
Elliot Iantorno
Danny McMahon
Alex Liederman
Alexander Kepler
Santino
Darius Normandi
Damon Strathan
Mills
Quinn Ellis
Paul Wawczak
Ari Eimer
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.
