March 2nd-8th 2015
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AthleteWeekley VolumeMondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Akins, Jordan20-25 miles2 mile WU/6-8x400 @ 90-95 w/ 200 jog rest + 2x150/1 mile CD4 miles @ 8:00 to 8:30 paceCutdowns: 2 mile WU/3 sets of 300,200,100/1 mile CD3-5 miles4 miles2sets of 3x300 @ Mile pace + 3x120 (4 miles total)Off
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Beal, Cameron30-35 miles2 mile WU/8x400 @ 79-83 w/ 200 jog rest + 3x150/1 mile CD5 miles @ 7:15-7:45 paceCutdowns: 2 mile WU/3 sets of 300,200,100/1 mile CD7-8 miles5 miles2-3 sets of 3x300 @ Mile pace + 3x120Off
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Cochrane, Justin35-40 miles2 mile WU/8-10x400 @ 79-83 w/ 200 jog rest + 3x150/1 mile CD6 miles @ 7:15-7:45 paceCutdowns: 2 mile WU/3-4 sets of 300,200,100/1 mile CD8-9 miles5 miles2-3 sets of 3x300 @ Mile pace + 3x120Optional 4-7 (can be done as a double during the week)
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Currie, Ryan40-45 miles2 mile WU/8-12 x 400 @ 74-78 with 200 jog rest + 3x150/2 mile CD6 miles @ 6:45 to 7:00 paceCutdowns: 2 mile WU/3-4 sets of 300,200,100/1 mile CD9 miles @ 6:45 to 7:00 pace6 miles + Strides3-4 sets of 3x300 @ Mile pace + 3x120OFF
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Dillon, CarterOff
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Geisler, Ben30-35 miles2 mile WU/8x400 @ 79-83 w/ 200 jog rest + 3x150/1 mile CD5 miles @ 7:15-7:45 paceCutdowns: 2 mile WU/3 sets of 300,200,100/1 mile CD7-8 miles5 miles2-3 sets of 3x300 @ Mile pace + 3x120Off
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Hafner, Sheldon20-25 miles2 mile WU/6-8x400 @ 79-83 w/ 200 jog rest + 3x150/1 mile CD4 miles @ 7:15-7:45 paceCutdowns: 2 mile WU/2-3 sets of 300,200,100/1 mile CD4-6 miles4 miles2 sets of 3x300 @ Mile pace + 3x120Off
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Hart, Weston35-40 miles2 mile WU/8-12 x 400 @ 74-78 with 200 jog rest + 3x150/2 mile CD6 miles @ 6:45-7:00 paceCutdowns: 2 mile WU/3-4 sets of 300,200,100/1 mile CD9 miles @ 6:45-7:00 pace6 miles + Strides3 sets of 3x300 @ Mile pace + 3x120Optional 4-7 (can be done as a double during the week)
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Lovejoy, Chris35-40 miles2 mile WU/8-12 x 400 @ 74-78 with 200 jog rest + 3x150/2 mile CD6 miles @ 6:45-7:00 paceCutdowns: 2 mile WU/3-4 sets of 300,200,100/1 mile CD9 miles @ 6:45 to 7:00 pace6 miles + Strides3-4 sets of 3x300 @ Mile pace + 3x120Optional 4-7 (can be done as a double during the week)
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Lund, Justin30-35 miles2 mile WU/8x400 @ 79-83 w/ 200 jog rest + 3x150/1 mile CD5 miles @ 7:15-7:45 paceCutdowns: 2 mile WU/3 sets of 300,200,100/1 mile CD7-8 milestrack workout5 milesOff
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Mackay, Parker30-35 miles2 mile WU/8x400 @ 79-83 w/ 200 jog rest + 3x150/1 mile CD5 miles @ 7:00-7:30 paceCutdowns: 2 mile WU/3 sets of 300,200,100/1 mile CD7-8 milestrack workout5 milesOff
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Minnihan, Brandon20-25 miles1 mile WU/6x400 @ 95-100 w/ 200 jog rest + 2x150/1 mile CD4 miles @ 8:15-9:00 paceCutdowns: 2 mile WU/2-3 sets of 300,200,100/1 mile CD3-5 miles3 miles2 sets of 3x300 @ Mile pace + 3x120Off
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O'Sullivan, Michael30-35 miles (recovering from claf strain)5 easy4 miles easyCutdowns: 2 mile WU/2-3 sets of 300,200,100/1 mile CD7-8 miles5 milesOffOff
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Papay, Gage25-30 miles2 mile WU/8x400 @ 85 w/ 200 jog rest + 3x150/1 mile CD5 miles @ 7:15-8:00 paceCutdowns: 2 mile WU/3 sets of 300,200,100/1 mile CD6-7 miles 4 miles2 sets of 3x300 @ Mile pace + 3x120Off
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Schauer, Chris35-40 miles2 mile WU/8-10x400 @ 79-83 w/ 200 jog rest + 3x150/1 mile CD6 miles @ 7:15-7:45 paceCutdowns: 2 mile WU/3 sets of 300,200,100/1 mile CD8-9 miles5 miles3 sets of 3x300 @ Mile pace + 3x120Optional 4-7 (can be done as a double during the week)
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Sparrow, Cody20-25 miles1 mile WU/6-8x400 @ 95-100 w/200 walk + 2x150/1 mile CD4 miles @ 8:15-9:00 paceCutdowns: 2 mile WU/2-3 sets of 300,200,100/1 mile CD3-5 miles3 miles2 sets of 3x300 @ Mile pace + 3x120Off
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Weaver, Preston0-Recovering from Wrestling SeasonOff
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Wilson, Nate30-35 miles2 mile WU/6-8x400 @ 90-95 w/ 200 jog rest + 2x150/1 mile CD4 miles @ 8:15-9:00 paceCutdowns: 2 mile WU/2-3 sets of 300,200,100/1 mile CD5-7 miles3-4 miles2 sets of 3x300 @ Mile pace + 3x120Off
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Zarrin, Shayan30-35 miles2 mile WU/8x400 @ 79-83 w/ 200 jog rest + 3x150/1 mile CD5 miles @ 7:00-7:30 paceCutdowns: 2 mile WU/3 sets of 300,200,100/1 mile CD7-8 miles5 miles2-3 sets of 3x300 @ Mile pace + 3x120Off
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Brown, Hannah30-35 miles2 mile WU/8-10x400 @ 86-90 w/200 jog recovery + 3x150/1 mile CD5 miles @ 7:45 to 8:00 paceCutdowns: 2 mile WU/3 sets of 300,200,100/1 mile CD7 miles @ 7:45-8:00 pace5 miles + Strides3 sets of 3x300 @ Mile pace + 3x120Off
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Chipman, Allie30-35 miles2 mile WU/8-10x400 @ 86-90 w/200 jog recovery + 3x150/1 mile CD5 miles @ 7:45 to 8:00 paceCutdowns: 2 mile WU/3-4 sets of 300,200,100/1 mile CD7 miles @ 7:45-8:00 pace5 miles + Strides3 sets of 3x300 @ Mile pace + 3x120Off
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Easton, Madison35-40 miles2 mile WU/8-10x400 @ 86-90 w/200 jog recovery + 3x150/1 mile CD6 miles @ 7:45 to 8:00 paceCutdowns: 2 mile WU/3-4 sets of 300,200,100/1 mile CD8 miles @ 7:45-8:00 pace5 miles + Strides3 sets of 3x300 @ Mile pace + 3x120Optional 4-7 (can be done as a double during the week)
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Eckhoff, Natalie20-25 miles2 mile WU/8x400 @ 95-100 w/200 jog recovery + 3x150/1 mile CD4 miles @ 8:30-9:00 paceCutdowns: 2 mile WU/2-3 sets of 300,200,100/1 mile CD4-6 milestrack workout3-4 milesOff
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Ehrman, Jessica0-ConcussionHome JV MeetOff
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Fitzsimmons, Delaney30-35 miles (let knee recover)2 mile WU/8-10x400 @ 86-90 w/200 jog recovery + 3x150/1 mile CD6 miles @ 7:45 to 8:00 paceCutdowns: 2 mile WU/3-4 sets of 300,200,100/1 mile CD7 miles @ 7:45 to 8 min pace5 miles + Strides3 sets of 3x300 @ Mile pace + 3x120Off
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Haberkorn, Kenzie30-35 miles2 mile WU/8x400 @ 93-97 w/200 jog recovery + 3x150/1 mile CD5 miles @ 8:15-8:45 paceCutdowns: 2 mile WU/3 sets of 300,200,100/1 mile CD6-7 miles4 miles2-3 sets of 3x300 @ Mile pace + 3x120Off
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Smetanka, Caroline30-35 miles2 mile WU/8-10x400 @ 86-90 w/200 jog recovery + 3x150/1 mile CD5 miles @ 7:45 to 8:00 paceCutdowns: 2 mile WU/3 sets of 300,200,100/1 mile CD7 miles @ 7:45 to 8:00 pace5 miles + StridesElliptical (40 mins)Optional 4-7 (can be done as a double during the week)
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Soares, Lauren35-40 miles2 mile WU/8-10x400 @ 88-92 w/200 jog recovery + 3x150/1 mile CD5 miles @ 7:45 to 8:00 paceCutdowns: 2 mile WU/3-4 sets of 300,200,100/1 mile CD7 miles @ 7:45 to 8:00 pace5 miles + Strides3 sets of 3x300 @ Mile pace + 3x120Optional 4-7 (can be done as a double during the week)
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Suntken, Abby30-35 miles (be cautious on hip)4 miles easy5 miles @ 7:45 to 8:00 paceCutdowns: 2 mile WU/2-3 sets of 300,200,100/1 mile CD6 miles @ 7:45 to 8:00 pace5 miles + Strides2 sets of 3x300 @ Mile pace + 3x120Off
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Walton, Rebecca30-35 miles2 mile WU/8-10x400 @ 86-90 w/200 jog recovery + 3x150/1 mile CD5 miles @ 7:45 to 8:00 paceCutdowns: 2 mile WU/3 sets of 300,200,100/1 mile CD7 miles @ 7:45 to 8:00 pace5 miles + Strides3 sets of 3x300 @ Mile pace + 3x120Off
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