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| Week of Aug. 17-Aug 23 (week12) |
LEVELS |
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| Day |
Beg. |
1 (Phase I) |
2 (Phase II) |
3
(Phase III) |
workout |
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| Mon. AM |
x |
x |
x |
3 miles |
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| Mon. PM |
1-2 miles |
3 miles |
6 miles |
9 miles |
(all 2 warm+2 cool) - (Lev.1)600,800 - (Lev. 2)600,800,1000,1200,800 - (Lev. 3)600,800,1000,1200,1200,1000,800,600,800 |
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| Tues. AM |
x |
3 miles |
3 miles |
3 miles |
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| Tues. PM |
1-2 miles |
4 miles |
5 miles |
8 miles |
AT |
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| Weds. AM |
x |
3 miles |
3 miles |
3 miles |
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| Weds. PM |
1-2 miles |
5 miles |
5 miles |
10 miles |
RACE @ Cedar |
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| Thurs. AM |
x |
x |
x |
3 miles |
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| Thurs. PM |
1-2 miles |
4 miles |
7 miles |
7 miles |
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| Fri. AM |
x |
x |
3 miles |
3 miles |
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| Fri. PM |
1-2 miles |
3 miles |
3 miles |
3 miles |
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| Sat. |
1-2 miles |
5 miles |
5 miles |
6 miles |
RACE (Hurricane Invite) |
| total |
7-14 |
30 |
40 |
58 |
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| important
dates: |
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RACE on Wednesday @ Cedar |
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RACE on Saturday @ Hurricane |
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