Distance Group Workouts for Week of Feb. 4

Workouts for week of Feb. 4 for Distance Group

Monday 2/4	Warm up 10 minutes as usual.	same as boys
Coach A at practice at 4,	Run for 40 minutes with 2 min. hard X 6 (1:30 recovery jog bet.)
will look for you on the grounds	recovery 3 minutes after those reps. Then do 6X:45 seconds.
	with 1:30 between.  Make these hard sprints.  Work any hills
	Do this on the school loops with random uphills
	Nick-Run first 30 minutes with the guys.  Head back to the weight room and complete the
	pick up segments on the bike.  Cool down for 15 minutes on the bike.
Tuesday 2/5	50 minutes recovery pace-	same as boys
	New runners should go 35- 40 min.
	Nick-Swim laps if possible for 50 minutes.  If not, bike and elliptical totalling 60 min.
Wednesday 2/6	Warm up 10 minutes, strides-accells-blasters-	same
Coach A will be at practice at 4PM	If track is clear, run 16X200 at mile goal pace with 100 jog
	recovery
	Nick-Warm up with the team. Run on the turf, striding the straights and jogging the turns
	while the guys do their 200s.  Cool down on the bike for 15 minutes.
Thursday 2/7	Recovery run - 40-50 minutes	same
Coach a will be at practice at 4PM	boys lift and core
Friday 2/8	Easy run - 40 minutes-Cross train for 30 minutes	same
on your own	Nick-easy run for 30 minutes-Swim for 40 minutes
Saturday/Sunday 2/9-2/10	One day off, one day is long run 50 min. for new runners	same
	60- 75 min.  for experienced runners
	Nick run 45 minutes-bike or elliptical right after for 45 min.