BTC Youth Practices Cancelled- ALL LOCATIONS

Tuesday/Thursday Practices Cancelled This Week At All Locations

Due to continued caution around the coronavirus and mimicking the steps taken by many public schools in the area, we are going to cancel all practices at all locations (Nike, N. Portland, Sherwood and Lake Oswego) this week (3/10 and 3/12). We will not make up this week later.

We are sorry to have missed the last two weeks of pre-track practice and hope that everyone preparing for their school or CYO Track League feels prepared by our first two weeks of practice plus these last two weeks of given workouts.

Despite cancelling practices this week, we want to continue to offer workouts to those interested. Please see below the workout suggestions:

Suggested Tuesday Workout

Speed Workout -   Make sure to do warm-up run and drills/strides.  The point of this workout is to run hard for a short period time with longer rest to recover to go fast again! Ideally your pace for these will start around your goal mile pace and get faster. There is recovery in between each interval. Older athletes should attempt to shuffle jog their recovery. Younger athletes should walk.

13-14 Boys and Girls and Nike Red Group - 10 minute warm-up, Drills and Strides, 3 sets of 4x400m,
Set 1- 60seconds rest, Set 2- 90seconds rest, Set 3- 2:00min rest, 5 minute cool down.
11-12 Boys and Girls and Nike Green Group - 10 minute warm-up, Drills and Strides, 3 sets of 3x400m, Set 1- 60seconds rest, Set 2- 90seconds rest, Set 3- 2:00min rest, 5 minute cool down.
9-10 Boys and Girls and Nike Orange/Blue Groups - 5 minute warm-up, Drills and Strides, 6x400m with 90seconds rest, 5 minute cool down.
8&U Boys and Girls and Nike Yellow Group - 5 minute warm-up, Drills and Strides,4x400m with 2minutes rest, 5 minute cool down..

Suggested Thursday Workout

Hill + Strides Workout -   Make sure to do warm-up run and drills/strides.  The point of this workout is to build strength and power by running hard up hill and then recovering back down. Work with whatever hill you can find! Preferably a longer gradual hill. Try not to do it on a hill that is too steep. Immediately start the next hill once you have returned to the bottom of the hill. Strides following the hills should focus on good form and should be faster than warm up strides (think true sprinting!).

13-14 Boys and Girls and Nike Red Group - 10 minute warm-up, Drills and Strides, 8x45-60 second hills with jog down recovery, 2-3 minutes rest following hills, 4x150m hard strides, 5 minute cool down.
11-12 Boys and Girls and Nike Green Group - 10 minute warm-up, Drills and Strides, 8x30-45 second hills with jog down recovery, 2-3 minutes rest following hills, 4x150m hard strides, 5 minute cool down.
9-10 Boys and Girls and Nike Orange/Blue Groups - 5 minute warm-up, Drills and Strides, 8x20 seconds uphill with jog or walk down recovery, 2-3 minutes rest following hills, 4x100m hard strides, 3-5 minute cool down
8&U Boys and Girls and Nike Yellow Group - 3 minute warm-up, Drills and Strides, 8x15 seconds uphill with walk down recovery, 2-3 minutes rest following hills, 4x100m hard strides, 3 minute cool down.