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| Week of Aug. 3-Aug 9 (week10) |
LEVELS |
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| Day |
Beg. |
1 (Phase I) |
2 (Phase II) |
3
(Phase III) |
workout |
| Mon. AM |
1-2 miles |
3 miles |
5 miles |
7 miles |
(Lev.1/2) 4/6x400m + 6/8x200m (equal jogs)
(2 warm+2 cool) - (Lev. 3) 8x1000 (3 min. jog rec.) |
| Mon. PM |
x |
x |
3 miles |
3 miles |
|
| Tues. AM |
1-2 miles |
3 miles |
5 miles+6str |
7 miles+8str |
(Lev. 3) cruise intervals (1
mile/2mile/1mile ) at T pace (with .5 mile rec jog and warm and cool) |
| Tues. PM |
x |
x |
3 miles |
3 miles |
|
| Weds. AM |
1-2 miles |
3 miles |
5 miles |
7 miles |
(Lev.1/2) 4/6x1min hills + 6/8x30sec hills
(2 warm+2 cool) |
| Weds. PM |
x |
x |
x |
3 miles |
|
| Thurs. AM |
1-2 miles |
3 miles |
4 miles+6str |
8 miles |
(Lev. 3) 4x2min hard/1min jog + 6x1 min
hard/30 sec jog + 10x30sec hard/30 sec jog (2 warm+2 cool) |
| Thurs. PM |
x |
x |
6-8 miles |
8 miles |
|
| Fri. AM |
1-2 miles |
3 miles |
4 miles |
12 miles |
|
| Fri. PM |
x |
x |
x |
3 miles |
|
| Sat. |
1-2 miles |
3 miles |
5 miles |
6 miles+8str |
|
| total |
7-14 |
18 |
40-42 |
69 |
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| important
dates: |
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Team Practice held each day this
week |
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7:00 am @ Washington Elem |
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Friday Practice 7:00 am @ TBD
location |
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Level 2 and 3 CLUB RUN on Thurs
evening |
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