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|
Week of July 6-July 12 |
LEVELS |
|
|
Day |
Beg. |
1 (Phase I) |
2 (Phase I) |
3
(Phase II) |
workout |
Mon. AM |
1-2 miles |
3 miles |
5 miles |
6 miles |
(Lev.3) 6x400m + 8x200m (equal jogs) (2 warm+2 cool) |
Mon. PM |
x |
x |
x |
3 miles |
|
Tues. AM |
1-2 miles |
3 miles |
5 miles |
5 miles+6str |
|
Tues. PM |
x |
x |
3 miles |
3 miles |
|
Weds. AM |
1-2 miles |
3 miles |
5 miles |
6 miles |
(Lev.3) 6x1min hills + 8x30sec hills (2 warm+2 cool) |
Weds. PM |
x |
x |
x |
3 miles |
|
Thurs. AM |
1-2 miles |
3 miles |
4 miles |
4 miles+6str |
|
Thurs. PM |
x |
x |
6-8 miles |
8 miles |
|
Fri. AM |
1-2 miles |
3 miles |
4 miles |
10 miles |
|
Fri. PM |
x |
x |
x |
3 miles |
|
Sat. |
1-2 miles |
3 miles |
5 miles |
6 miles |
|
total |
7-14 |
18 |
37-39 |
58 |
|
|
|
|
|
|
|
important
dates: |
|
|
|
|
|
Team Practice held each day this
week |
|
|
|
7:00 am @ Washinton Elem |
|
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Friday Practice 7:00 am @ TBD
location |
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|
Level 2 and 3 starts CLUB RUN on
Thurs evening |
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(7:00 @ St. George Running Center) |
|
|
Comments(2) |
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|
Week of July 13-July 19 (week7) |
LEVELS |
|
|
Day |
Beg. |
1 (Phase I) |
2 (Phase II) |
3
(Phase II) |
workout |
Mon. AM |
1-2 miles |
3 miles |
5 miles |
7 miles |
(Lev.2/3) 4/6x1min hills + 6/8x30sec hills (2 warm+2 cool) |
Mon. PM |
x |
x |
3 miles |
3 miles |
|
Tues. AM |
1-2 miles |
3 miles |
5 miles+6str |
5 miles+8str |
|
Tues. PM |
x |
x |
3 miles |
3 miles |
|
Weds. AM |
1-2 miles |
3 miles |
5 miles |
6 miles |
(Lev.2/3) 4/6x400m + 6/8x200m (equal jogs) (2 warm+2 cool) |
Weds. PM |
x |
x |
x |
3 miles |
|
Thurs. AM |
1-2 miles |
3 miles |
4 miles+6str |
5 miles+8str |
|
Thurs. PM |
x |
x |
6-8 miles |
8 miles |
|
Fri. AM |
1-2 miles |
3 miles |
4 miles |
10 miles |
|
Fri. PM |
x |
x |
x |
3 miles |
|
Sat. |
1-2 miles |
3 miles |
5 miles |
6 miles |
|
total |
7-14 |
18 |
40-42 |
60 |
|
|
|
|
|
|
|
important
dates: |
|
|
|
|
|
Team Practice held each day this
week |
|
|
|
7:00 am @ Washinton Elem |
|
|
Friday Practice 7:00 am @ TBD
location |
|
|
Level 2 and 3 CLUB RUN on Thurs
evening |
|
|
|
(8:00 @ St. George Running Center) |
|
|
Comments(1) |
|
|
Week of July 20-July 26 (week8) |
LEVELS |
|
|
Day |
Beg. |
1 (Phase II) |
2 (Phase II) |
3
(Phase II) |
workout |
Mon. AM |
1-2 miles |
5 miles |
5 miles |
7 miles |
(Lev.1&2/3) 4/6x400m + 6/8x200m (equal jogs) (2 warm+2
cool) |
Mon. PM |
x |
x |
3 miles |
3 miles |
|
Tues. AM |
1-2 miles |
3 miles |
5 miles+6str |
5 miles+8str |
|
Tues. PM |
x |
x |
3 miles |
3 miles |
|
Weds. AM |
1-2 miles |
5 miles |
5 miles |
7 miles |
(Lev.1&2/3) 4/6x1min hills + 6/8x30sec hills (2 warm+2
cool) |
Weds. PM |
x |
x |
x |
3 miles |
|
Thurs. AM |
1-2 miles |
3 miles |
4 miles+6str |
5 miles+8str |
|
Thurs. PM |
x |
x |
6-8 miles |
8 miles |
|
Fri. AM |
1-2 miles |
3 miles |
4 miles |
12 miles |
|
Fri. PM |
x |
x |
x |
3 miles |
|
Sat. |
1-2 miles |
3 miles |
5 miles |
6 miles |
|
total |
7-14 |
18 |
40-42 |
63 |
|
|
|
|
|
|
|
important
dates: |
|
|
|
|
|
Team Practice held Mon-Thurs this
week |
|
|
|
7:00 am @ Washington Elem |
|
|
No Team Practice on Fri. July 24
(run still) |
|
|
Enterprise 10K July 24th (talk w/
Coach before entering - we get in for cheap!) |
|
Level 2 and 3 CLUB RUN on Thurs
evening |
|
|
Comments(1) |
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|
Week of July 27-Aug 2 (week9) |
LEVELS |
|
|
Day |
Beg. |
1 (Phase I) |
2 (Phase II) |
3
(Phase III) |
workout |
Mon. AM |
1-2 miles |
3 miles |
5 miles |
7 miles |
(Lev.1/2) 4/6x400m + 6/8x200m (equal jogs)
(2 warm+2 cool) - (Lev. 3) 8x1000 (3 min. jog rec.) |
Mon. PM |
x |
x |
3 miles |
3 miles |
|
Tues. AM |
1-2 miles |
3 miles |
5 miles+6str |
7 miles+8str |
(Lev. 3) cruise intervals (1
mile/2mile/1mile ) at T pace (with .5 mile rec jog and warm and cool) |
Tues. PM |
x |
x |
3 miles |
3 miles |
|
Weds. AM |
1-2 miles |
3 miles |
5 miles |
7 miles |
(Lev.1/2) 4/6x1min hills + 6/8x30sec hills
(2 warm+2 cool) |
Weds. PM |
x |
x |
x |
3 miles |
|
Thurs. AM |
1-2 miles |
3 miles |
4 miles+6str |
8 miles |
(Lev. 3) 4x 2min hard/1min jog + 6x 1 min
hard/30 sec jog + 10x 30sec hard/30 sec jog (2 warm+2 cool) |
Thurs. PM |
x |
x |
6-8 miles |
8 miles |
|
Fri. AM |
1-2 miles |
3 miles |
4 miles |
12 miles |
|
Fri. PM |
x |
x |
x |
3 miles |
|
Sat. |
1-2 miles |
3 miles |
5 miles |
6 miles + 8 strid |
|
total |
7-14 |
18 |
40-42 |
69 |
|
|
|
|
|
|
|
important
dates: |
|
|
|
|
|
Team Practice held each day this
week |
|
|
|
7:00 am @ Washington Elem |
|
|
Friday Practice 7:00 am @ TBD
location |
|
|
Level 2 and 3 CLUB RUN on Thurs
evening |
|
|
Comments(2) |