Week 3
8/30-9/4

Mon. 8/30
Warm-up

Drills

Barefoot running/Drills

Veterans-5-8 miles Easy Run pace

Rookies-3-4 mile run

Cool Down

Hard Core/No Plyo

Stretch


 
Tues. 8/31
Warm-up

Drills

Barefoot running/Drills

Veterans-3 miles Easy Run pace

Rookies-2-3 mile run

Cool Down

Hard Plyo/Easy Core

Stretch


 
Wed. 9/1
Warm-up

Drills

Barefoot running/Drills

Veterans-5 mile run (1/2 mile @ EZ pace, 1.5 miles @ Tempo pace, 1 mile @ EZ pace, 1.5 miles @ Tempo pace, 1/2 mile @ EZ pace)

Rookies-3 mile run (1 mile EZ, 1 mile Fast, 1 mile EZ)

Hill Work

Cool Down

Hard Core/No Plyo

Stretch

 
Thu. 9/2
Warm-up

Drills

Barefoot running/Drills

2-3 mile run + Games

Cool Down

Hard Plyo/Easy Core

Stretch


 
Fri. 9/3
Warm-up

Drills

Veterans-1/2 mile to the Jungle, 400's on the course.  2 min rest between each 400, 4 minutes 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- You will do a modified version of the veterans workout

Cool Down

Stretch

Practice will be over at 4:30.

 
Sat. 9/4

No Practice