Now that most of you have completed your timed mile.
We want to continue running each week and put in mileage. A lot of you are new and have never run on a consistent basis as far as distance running goes.
So here is what I would like the NEW people to do vs. the experienced ones.
We are starting slow and building up each week:
Experienced runners this week are expected to do about double of what the newer folks are doing.
Each day begin with an extensive warm-up and stretching routine. If you have a foam roller, USE it.
Four days of running on your own. Pick your days, but whenever you can, run with a member of the team.
Here are those that have secured a timed mile:
Emily - 7:45 (9:22 CT) (8:37PPM)
Julieann - 7:31 (9:08 CT) (8:23PPM)
Ellie - 7:45 (9:22 CT) (8:37PPM)
Samantha - 7:30 (9:07 CT) (8:22PPM)
Audrey - 7:35 (9:12 CT) (8:27PPM)
Ashley - 9:30 (11:07CT) (10:22PPM)
Addison - 9:00 (10:37CT) (9:52PPM)
Nevaeh - 8:33 (10:10CT) (9:25PPM)
Mary Kate - DECIDED NOT TO DO XC
Example: if you ran an 8 minute mile, run 1 or 2 at 9:37 seconds each mile. Miles are continuous (not broken down)
DAY 1: Cardiotrain ( CT) - 1 or 2 miles at 1:37 seconds over your mile time
DAY 2: Long Run (LR) - 1 mile more than you ran before (2 or 3 miles)
DAY 3: Short pace per mile (PPM) - 1 or 2 miles at :52 seconds slower than your mile
Example: if you ran an 8 minute mile, run 1 mile at 8:52 seconds
DAY 4: Cardiotrain (CT) - Same as DAY 1
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