Week 16: The Last Lap

Finish Strong.  We have only 4 Weeks left of our Season.  Every workout counts as we race toward the Cloud Classic Championship.  I hope you're getting them in.

Here are this week's workouts.

MONDAY: Rest

TUESDAY: Speed Workout - Two options

• 10/15min Warm-up
• ON A TRACK:
  • Y/W 6 x 300m, 100m slow jog back to start
  • G/B 8 x 300m, 100m slow jog back to start
• OR AT THE SWAMP
  • Y/W 5 x Swamp Loop, 1.5 minute Rest
  • G/B  7  x Swamp Loop, 1.5 minute Rest
• 10/15min Cool Down

WEDNESDAY: REST

THURSDAY: On Your Own

• G/B 3-4 miles, easy

FRIDAY: TEMPO "CUTDOWN" WORKOUT

• 10/15 Min Warmup
• Y/W/G 15min Cut down. Start at Tempo Pace, Every 5 min, increase your speed a little.
• B, Same but for 20min.

SATURDAY: Rest

SUNDAY: Long Easy Run.

• Y/W 5miles
• G/B 6 Miles