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Distance TrainingSaturday 12/23Tuesday 12/24Wednesday 12/25Thursday 12/26Friday 12/27Saturday 12/28Sunday 12/29Monday 12/30Tuesday 12/31Wednesday 1/1
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Workout Days highlighted in Blue
Basic Runs highlighted in Green
Long Runs highlighted in Red

Pay attention to your group # or letter!		Basic Runs
Gr 1: 40 minutes easy
Gr 2: 40 minutes easy
Gr 3: 40 minutes easy
Gr 4: 35 minutes easy
Gr 5: 35 minutes easy
New Girls: 30 minutes easy

4-6 x strides + lunges/ squats after run		Progression Run. Each mile gets faster than previous mile by 15-20 seconds. First mile is at basic run pace, nothing crazy, then each mile gets faster.Finishing last mile at uncomfortable but not strained effort. Gr. I will do Steady State runs**

Gr 1:Steady States- Warm up 10 minutes, then hit 7:30-7:45 range for 30 minutes, cool down 7 minutes. Stay within range, don't drop under 7:15. Start off closer to 7:45, try to get faster each mile!

Warm up 10 minutes, cool down 7 minutes, then each mile 15-20 seconds faster starting at:
Gr 2: 5x1 mile progression- Start at 8:40
Gr 3:4x1 mile progression- Start at 9:00
Gr 4/ A:3x1 mile progression- Start at 9:25
Gr 5/B:3x1 mile progression- Start at 9:45
Gr 6/C: 3x1 mile progression- Start at 10:00		Basic Recovery Runs
Gr 1: 35 minutes
Gr 2: 35 minutes
Gr 3: 35 minutes
Gr 4/A: 30 minutes
Gr 5/ B: 30 minutes
New Girls: 30 minutes

4-6 x strides + lunges/squats after run		Two options below- please read this ENTIRE cell depending if you have access to a track!

If you have access to a track, do the 400s at 3200m pace with 45-60 sedonds rest! It looks like this: Gr. 1: 8x400 @ 85-90 Gr. 2: 8x400 @ 92-95 Gr. 3: 8x400 @ 92-94 Gr. 4/ A: 7/8x400 @ 96-100 Gr. 5: 7x400 @ 1:45-1:52-90 Gr. 6 and B/C: 6x400 @ 1:55-2:00

OR

Fartlek run. 10 min warm up. 20 minute fartlek at 5k Race Pace---> 2 minute on, 1 minute off jog. 7 minute cooldown.
Gr 1: See above
Gr 2: See above
Gr 3: See above
Gr 4/A: See above
Gr 5/B: See above
Gr 6/C: See above
Track: 10 minute warm up, 20 minute total---> 90 seconds on, 45 seconds off, 7 minute cool down

Abs/Core when you are done		Plus One Day
Gr 1: 4+1
Gr 2: 3.5+1
Gr 3: 3+1
Gr 4A/: 3+1
Gr 5/B: 2.5+1
New Girls: 2+1

4-6 x strides + lunges/ squats after run
Gr 1: 60 minutes- Start at 8:20
Gr 2: 55 minutes- Start at 8:35
Gr 3: 50 minutes- Start at 9:00
Gr 4/ A: 40 minutes- Start at 9:30
Gr 5/ B: 35 minutes- Start at 9:45
New Girls 30 minutes- Start at 10:00
*Frosh no more than 45 min*

Abs/core after

REMEMBER: We treat long runs like a workout. Each mile should get progresively faster (10-15 seconds), you shouldn't really feel it each mile, but by the end of the run you are a minute plus faster than the start		OFFBasic Runs
Gr 1: 40 minutes easy
Gr 2: 40 minutes easy
Gr 3: 40 minutes easy
Gr 4: 35 minutes easy
Gr 5: 35 minutes easy
Gr A ,B, C: 30 minutes easy

4-6 x strides + lunges/ squats after run		Progression Run. Each mile gets faster than previous mile by 15-20 seconds. First mile is at basic run pace, nothing crazy, then each mile gets faster.Finishing last mile at uncomfortable but not strained effort. Gr. I will do Steady State runs**

Gr 1:Steady States- Warm up 10 minutes, then hit 7:30-7:45 range for 30 minutes, cool down 7 minutes. Stay within range, don't drop under 7:15. Start off closer to 7:45, try to get faster each mile!

Warm up 10 minutes, cool down 7 minutes, then each mile 15-20 seconds faster starting at:
Gr 2: 5x1 mile progression- Start at 8:40
Gr 3:4x1 mile progression- Start at 9:00
Gr 4/ A:3x1 mile progression- Start at 9:25
Gr 5/B:3x1 mile progression- Start at 9:45
Gr 6/C: 3x1 mile progression- Start at 10:00		Basic Runs
Gr 1: 40 minutes easy
Gr 2: 40 minutes easy
Gr 3: 40 minutes easy
Gr 4: 35 minutes easy
Gr 5: 35 minutes easy
Gr A ,B, C: 30 minutes easy

4-6 x strides + lunges/ squats after run
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