WEEK OF SEPTEMBER 7 PRACTICES

WEEK OF SEPTEMBER 7 PRACTICES

MON -

ACTIVE WARMUP
2 MILE WARMUP RUN

4 MILE TEMPO RUN AT APPROXIMATELY 85% OF VO2 PACE
(3 MILES FOR LESS EXPERIENCED RUNNERS)
TEMPO IS A MEDIUM TO STRONG RUN - TIMED

(LESS EXPERIENCED RUNNERS 3 MILES)
RECOVERY
THEN RUN 1 EASY MILE

LEG CIRCUITS - 2 SETS

TUE -

LIGHT STRETCH

6 MILE RECOVERY RUN

(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 4 MILES OR MORE)

BODY CORE

WED -

LIGHT STRETCH

7 MILE LONG RUN

(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN BEFORE)

LEG CIRCUITS - 2 SETS

THU -

ACTIVE WARMUP

2 MILE JOG FOR WARMUP - 1 MILE OF JOG/ 1 MILE OF SKIPPING

7 X 120 METER HILLS (PREFERABLY ON SIDE OF SCHOOL)

RUN UP HILL  AT 80%  SPEED AND JOG DOWN RECOVERY

3 MILE JOG

BODY CORE

FRI -

LIGHT STRETCH

5 MILE RECOVERY RUN

LEG CIRCUITS

SAT -  UPDATED

REST

SUN -

STRETCH

5 MILE RECOVERY RUN FROM HOME

LEG ELEVATIONS