March 30th-April 5th 2015
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AthleteWeekly Volume GoalMondayTuesdayWednesdayThursdayFridaySaturdaySunday/"Extra Mile"
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Akins, Jordan25-30 miles3-4x4 mins hard, 3 mins easy + 300/200/10035 mins20 mins + 4x1501600/800 @ TRidge35 mins50-60 mins long runoff
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Beal, Cameron25-30 miles35 mins3-4x4 mins tempo, 1 mins easy jog35 mins20 mins + 4x1503200 at Palmer60 min long runoff
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Cochrane, Justin35-40 miles4x4 mins hard, 3 mins easy + 300/200/10040 mins30 mins + 4x1501600/800 at Tridge40 mins70 min long run off
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Currie, Ryan40-45 miles4x4 mins hard, 3 mins easy + 300/200/10045 mins1x400,2x300,3x200 @ 800 effort45 mins20 mins + 4x1504x800/1600 at LegendLong Run 70 mins
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Dillon, Carter30-35 miles3-4x4 mins hard, 3 mins easy + 300/200/100 35 mins1x400,2x300,3x200 @ 800 effort20 mins + 4x1503200 at Palmer60 min long runoff
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Geisler, Ben30-35 miles3-4x4 mins hard, 3 mins easy + 300/200/10035 mins1x400,2x300,3x200 @ 800 effort20 mins1600 at Palmer60 mins long runoff
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Hafner, Sheldon30-35 miles3-4x4 mins hard, 3 mins easy + 300/200/100 35 mins1x400,2x300,3x200 @ 800 effort20 mins4x800/800 at Palmer60 min long run
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Hart, Weston40 miles4x4 mins hard, 3 mins easy + 300/200/10045 mins1x400,2x300,3x200 @ 800 effort50 mins30 mins4x800/800 at LegendOff (Optioanl 4-5 mile a.m. run during the week) Long run on Monday
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Lovejoy, Chris40-45 miles4x4 mins hard, 3 mins easy + 300/200/100 40 mins1x400,2x300,3x200 @ 800 effort30 mins1600 at Palmer70 min long runOptioanl 4-5 miles (can be done during the week as a double)
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Lund, Justin30-35 miles3-4x4 mins hard, 3 mins easy + 300/200/10035 mins1x400,2x300,3x200 @ 800 effort20 mins4x800/1600 at Palmer60 min long runoff
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Mackay, Parker30-35 miles3-4x4 mins hard, 3 mins easy + 300/200/100 35 mins1x400,2x300,3x200 @ 800 effort20 mins3200 at Palmer60 min long runoff
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Minnihan, Brandon20-25 mies3-4x4 mins hard, 3 mins easy + 300/200/10025-30 mins1x400,2x300,3x200 @ 800 effort1600 at TRidge25-30 mins45 minsoff
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O'Sullivan, Michael
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Papay, Gage30-35 mins3-4x4 mins hard, 3 mins easy + 300/200/10035 mins20 mins1600/800 at TRidge35 mins50-60 minsoff
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Sparrow, Cody30-35 miles3-4x4 mins hard, 3 mins easy + 300/200/100 35 mins20 mins4x800/800 at Tridge35 mins50-60 minsoff
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Weaver, Preston30-35 miles3-4x4 mins hard, 3 mins easy + 300/200/10035 mins20 mins4x800/800 at TRidge35 mins50-60 minsoff
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Wilson, Nate35-40 miles3-4x4 mins hard, 3 mins easy + 300/200/100 35 mins20 mins1600/800 at TRidge35 mins60 mins optional 4-5 miles
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Zarrin, Shayan30-35 miles3-4x4 mins hard, 3 mins easy + 300/200/10035 mins1x400,2x300,3x200 @ 800 effort20 mins4x800/800 at Palmer60 min long runoff
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Brown, Hannah30-35 miles3-4x4 mins hard, 3 mins easy + 300/200/100 35 mins1x400,2x300,3x200 @ 800 effort20 mins + 4x1501600/3200 at Palmer60 min long runOff
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Chipman, Allie35 miles4x4 mins hard, 3 mins easy + 300/200/10040 mins1x400,2x300,3x200 @ 800 effort50 min run30 mins + 4x1504x800/1600 at Legendoff (long run on Monday)
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Easton, Madison35 miles4x4 mins hard, 3 mins easy + 300/200/100 40 mins1x400,2x300,3x200 @ 800 effort50 min run30 mins + 4x1504x800/800 at Legendoff (long run on Monday)
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Eckhoff, Natalie30-35 miles3-4x4 mins hard, 3 mins easy + 300/200/10035 mins20 mins + 4x1501600/800 at TRidge35 mins50-60 mins w/8x1 min fast 2 mins easy worked inoff
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Ehrman, Jessica30-35 miles3-4x4 mins hard, 3 mins easy + 300/200/100 35 mins1x400,2x300,3x200 @ 800 effort20 mins + 4x150800 at Palmer60 min long runoff
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Fitzsimmons, Delaney40 miles4-5x4 mins hard, 3 mins easy + 300/200/10050 mins1x400,2x300,3x200 @ 800 effort50 mins30 mins + 4x1504x800/1600 at Legendoff (long run on Monday, optional 3-4 mile a.m. run during the week)
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Smetanka, Caroline35 miles4x4 mins hard, 3 mins easy + 300/200/100 40 mins1x400,2x300,3x200 @ 800 effort40 mins30 mins + 4x1503200 at Legendoff (long run on Monday)
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Soares, Lauren35 miles4x4 mins hard, 3 mins easy + 300/200/10040 mins1x400,2x300,3x200 @ 800 effort40 mins30 mins + 4x1503200 at Legendoff (long run on Monday)
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Suntken, Abby35 miles4x4 mins hard, 3 mins easy + 300/200/100 40 mins1x400,2x300,3x200 @ 800 effort40 mins30 mins + 4x1503200 at LegendOff (long run on Monday)
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