Drills

Veterans-6 mile run Easy Run pace

Rookies-3 mile run (w/ 1 min. breaks)

Easy Plyo/Core

Cool Down

Stretch

Team meeting followed by Parent meeting at 6pm
 

Drills

Barefoot running/discussion

Veterans-3 mile run (Easy Run pace)

Rookies-Distance challenge

Hard Plyo/Core

Cool Down

Stretch
 

Drills

Barefoot running/discussion

Veterans-4 mile run (middle 2 miles Tempo Run pace)

Rookies-Ladder (Jog 100, Run 100, Jog 100, Walk 100)

Easy Plyo/Core

Cool Down

Stretch

Drills

Barefoot running/discussion

Veterans-2 mile run Easy Run pace + Ultimate Frisbee

Rookies-1-2 mile run + Ultimate Frisbee

Hard Plyo/Core

Cool Down

Stretch

Drills

Barefoot running/discussion

Veterans-1/2 mile to the Jungle, 400's on the course.  2 min rest between each 400, 5 min rest after each mile completed.  1/2 mile back to the track. Check time chart for 400's under speed workout, for middle distance runner.

Rookies-Pyramid (2x100, 2x200, 1x300, 1x400, 1x300, 2x200, 2x100)

Easy Plyo/Core

Cool Down

Stretch

Rookies-1-2 mile run

Relay Races and Ultimate Frisbee