Week Two
Jan. 28-Feb.3
Jan. 28-Feb.3
Monday: (coach will be there at 4). Warm up 10 minutes-Then go right into the Surge Workout
4 - 5 sets of levels 7-8-9 then down to 6 for recovery at one minute at each level and also recovery. On last set go to level 10X4 for 30 seconds each- one minute between
Do this on the school loops with random uphills
Tuesday: 50 minutes recovery pace- New runners should go 35- 40 min.
4 - 5 sets of levels 7-8-9 then down to 6 for recovery at one minute at each level and also recovery. On last set go to level 10X4 for 30 seconds each- one minute between
Do this on the school loops with random uphills
Tuesday: 50 minutes recovery pace- New runners should go 35- 40 min.
Wednesday: Coach will be there at 4. Warm up 10 minutes, strides-accells-blasters- same
If track is clear, run 10 X 400 at mile goal pace with 100 walk recovery
Thursday: Coach will be there at 4. Recovery run - 40-50 minutes same boys lift and core
Friday: Easy run - 40 minutes-Cross train for 30 minutes same
Sat/Sun: One day off, one day is long run 50 min. for new runners same 60- 75 min. for experienced runners
Thursday: Coach will be there at 4. Recovery run - 40-50 minutes same boys lift and core
Friday: Easy run - 40 minutes-Cross train for 30 minutes same
Sat/Sun: One day off, one day is long run 50 min. for new runners same 60- 75 min. for experienced runners
