Monday- Meet coach at 4PM after your warm up, plan on 5 sets of the surge workout with levels 7,8,9 and 6 for one minute each. Use the driveways and uphills surrounding the school. Go to the track and finish up with 4 X 120 accells on the turf. Cool down for 10 minutes.
Tuesday-Recovery run for 45 minutes
Wednesday-Warm up for 10 minutes plus team warm up, follow that with 2Xstrides, accells, blasters. Meet me at the track. 8 X 300 in 58-60 with 100 walk between.
6:00 milers will have 65-67 as goal effort
Thursday-Recovery run for 35 minutes.
Friday-Pre Meet for 30 minutes plus some easy strides If not racing run 45 minutes
Saturday races at Kent
Sunday- long run
