Distance Week 7 - 2019 Track
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2019 Distance Workouts Week 7 (Outdoors)
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JV Meet/Aerobic Beast
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Bradford Meet
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Normal RunRecovery Run 30-60 minutes. hill sprints non monday racers. strides during run @ 5k 6x1 minuteShort tempo work warmup?

1600 - 3x700 @ mile. long rest.

3200- 4-5x 800 @ 3200 w/ pace changes

800 - 2x300 w/ 1 minute rest @ 800 or faster. 6 minute rest. 2x200 @ 800, 2x150 @ 400 w/ 2:30 recovery
30-40 minutes30-50 minutes w/ stridesOn your own! 30-40 minute run. Please plan to get group together if you're not racing today. Big workouts don't do anything without consistency. Consistency is huge!Easter
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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ActivationHurdle DrillsActivationLMLS/Hurdles
Activation
Dynamic - sprint drills
ActivationTeam/LMLSActivation
Dynamic Drills
ActivationLMLSActivation
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Run TypeNormal RunRun TypeNormal
Run Type
Race extension w/oRun TypeNormalRun TypeNormalRun Type5k tempoRun Type
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Speed 1StridesSpeed 1Speed 1Speed 1Agility LadderSpeed 1StridesSpeed 1Speed 1
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Speed 2Speed 2Speed 2Speed 2Speed 2Speed 2Speed 2
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Strength Session 1
Core
Strength Session 1
Strength Session 1
Hip Drills
Strength Session 1
Core Circuit!
Strength Session 1
Core
Strength Session 1
Strides
Strength Session 1
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Strength Session 2
Step ups
Strength Session 2
Lift
Strength Session 2
Strength Session 2
Strength Session 2
Strength Session 2
Strength Session 2
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CooldownHip DrillsCooldownHip Drills
Cooldown
Barefoot WorkCooldownBarefoot workCooldown
Barefoot Work
CooldownCooldown
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Build the selfless pursuit - make your teammates better
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