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Middle Distance Workouts
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March 2024
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MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAY
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70% Repeats75% REST 3:1LSD75% LadderStriders
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4 x 8001x1000: 3:45B/3:53-4:10Price Run - 5 Miles200 - 45 B / 47-50 G2 x 1600
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Boys @ 3:13-3:27 JHB: 4:10 / JHG: 4:43or400 - 1:30 B/ 1:33-40 GStride Straights
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Girls @ 3:20 - 3:343 x 500: 1:53B/1:57-2:058 Parking Lot Circuits600 - 2:15 B / 2:20-30 GJog Curves
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JHB @ 3:34 - 3:49JHB: 2:05 / JHG: 2:22or800 - 3:00 B / 3:07-20 G
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JHG @ 4:03 - 4:171x10005 Circuits of 1000 - 3:45 B / 3:53-4:10 GRest 1:1
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Rest 1:1OR400 - loop school - 400800 - 600 - 400 - 200
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5xFig8 HS/ELEM - 5minRest 1:1
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Cut Downs : 70-75-80%75% RepeatsLSD70%75% Ladder
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2 x 400: 1:36 B / 1:40 G4 x 1000 Price Run - 5 Miles1x1600: B: 6:26 - 6:548-6-4-8-6-4-6
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1 x 400 StriderBoys @ 3:45 - 4:02or G: 6:40 - 7:09800 - 3:00 B / 3:07-20 G
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2 x 400: 1:30 B / 1:33 GGirls @ 3:53 - 4:108 Parking Lot Circuits JHB: 7:09 - 7:37600 - 2:15 B / 2:20-30 G
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1 x 400 StriderJHB @ 4:10 - 4:27or JHG: 8:06 - 8:34400 - 1:30 B / 1:33-40 G
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2 x 400: 1:24 B / 1:28 GJHG @ 4:43 - 5:005 Circuits of 10 Hills
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REST 1.5/1Rest 2:1400 - loop school - 4001x1600
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5xFig8 HS/ELEM - 5minREST 1.5/1REST1.5:1
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75%79% RepeatsLSD75% Ladder3 x (3 x 300) @ 80%
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1x800 - 3:00 B / 3:07-20 G20 x 200Price Run - 5 Miles2-4-4-6-4-4-22min - 5 between sets
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JHB: 3:20 / JHG: 3:47Boys @ 40or200 - 45 B / 47-50 GV Boys: 1:03 - 1:08
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1x1600 - 6:00 B/6:13-40 GGirls @ 448 Parking Lot Circuits400 - 1:30 B / 1:33-40 GV Girls: 1:06 - 1:10
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JHB: 6:40 / JHG: 7:33JH @ 50or600 - 2:15 B / 2:20-30 GJH Boys: 1:10 - 1:15
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1 x 800 5 Circuits of JH Girls: 1:20 - 1:24
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REST 2:1REST 1:30400 - loop school - 400REST 2:1
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83%CAMBRIA HEIGHTS80% Ladder80% REST 3:1GOOD
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18 x 200RIVER VALLEY2-4-4-6-4-4-22x2,1x4,1x8,1x12,1x4,1x2FRIDAY
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Boys @ 38200 42B / 44-47 G200 42B / 44-47 G
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Girls @ 42400 1:24 B / 128-34 G400 1:24 B / 1:28-34 GNO
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JH @ 48600 2:07 B / 2:11-21 G800 2:49 B / 2:55-3:08 GPRACTICE
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REST 1:30REST 2:11200 4:13 B / 4:23-4:41 G
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