Week 5 Work Outs
Mon. 9/9: Hills/Strength Endurance. Cloverleaf. Monday Lift. Add Lunges to
warm up.
Tue. 9/10: EOD. 60-65 minutes. 1 x Lactate Diffusion 600. (400 at 800 pace,
200 jog, 200 all out). Core.
Wed. 9/11: VO2. 3 x pace miles at 5k -10seconds. 800 jog recoveries. 1 x 800
at 5k - 10 seconds. 400 jog recovery. 1 x 400 fast. Box drills, plyos, hurdle
mobility. Group 3 and 4 will go 5 minutes at 5k - 10 seconds with 4 minute jog
recoveries in place of the miles.
Thu. 9/12: EOD. 65-70 minutes. 6-8 x 200 at mile pace, 100 jog recoveries.
Core.
Fri. 9/13: VO2. 2 man 5 mile relay. Warm up loop, 2 mile cool down. Fri. Lift.
Sat. 9/14: Optional Canal Run. LT. 20 minutes at tempo, 5 minute jog, 15
minutes at tempo. 3 minute jog. 2 x 60 seconds at mile pace. 60 second jog
recovery. Core.
Sun. 9/15: Rejuvenation Run. 45-50 minutes. 6-8 x 40 meters all out.
Notes: Morning runs will start Wednesday, 6:15-7:00. (By Invitation Only).
This is our last week without a meet. Prepare for a good, solid week of practice!
Get some extra sleep, 9 hours if possible, as we adjust to the school schedule.
We want to be sure to get off to a good start academically.
We race Abington and Pennsbury next Wednesday. We want to be ready for that one!
Have a Great Week.