Archive for May, 2018

Summer 5K a day challenge

Posted: May 31, 2018 in Uncategorized

Runners & Superfans,

I am posing a challenge to keep us all motivated and out on the roads and trails this summer and I’m calling it “5K a day”. Starting June 1st through September 1st I would like to see us all average a 5K a day for the three months leading up to XC season.  Remember this is an average and I strongly encourage everyone to take at least 1 day off a week and I also strongly encourage you to rack up some cross training miles.  Cycling miles count at 3 cycling = 1 running, elliptical miles 1:1,  lap swimming counts as 1000 yds for a 5K so please feel free to use these options to supplement your training.  The best part of the cross training is your cardio endurance continues to grow without stressing your legs. Running is a very demanding endeavor and you need to take care of your body.

Here is what I have in mind:

3.1 miles a day = 21.7 miles a week

June (30 days) = 93 miles

July (31 days) = 96.1

August (31 days) = 96.1

September 1st = Strafford “Fellows Lake 5000” invitational.

285 .2 total miles

Runs need to be recorded with mileage and total time using http://www.strava.com (make an account and add me as a follower) or written in an official running journal and a picture of your week sent to me via text/email.  You don’t have to use GPS for strava and can just enter your runs manually and that will count plus you will get an official kudos from me.

Everyone who completes the challenge will get some sweet SWAG at the end so don’t be left out on this opportunity.

Please help spread the word to anyone who might be interested in participating and I hope to see those 5Ks racking up on Strava very soon.

If you have any questions please feel free to email (duanef@straffordschools.net) or text (417-379-6764)

Hope to see you on the trails.

Coach Fabro

REMINDER: XC CAMP STARTS JUNE 11TH AND IT WILL BE EPIC.

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