WEEK 6: STRONGER

I loved seeing our athletes crush the swamp last week.  We are going to add to it this week with more repeats and then a hill workout at Marshall Hills that will take our strength to the next level.  Time to feel the burn!
MONDAY: Rest, feel free to enjoy some stretching as well.
TUESDAY: 400 Repeats @ Swamp.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• 400 Repeats at Interval Pace, 90 sec rest
• W- 4-6x, Y- 8x, G-10x, B-12x
• Cool Down and Strength

WEDNESDAY: REST & Stretch
THURSDAY:

• REST for W/Y
• G/B: 4-5 easy miles
• 7 Strides after your run

"FLOCK FRIDAY": Marshall Hill Repeats

• 10/15 min Warmup/Cool Down to/from Marshall Hills
• Drills at Marshall Hills
• 20-25 MIN Tempo Run, Hill Repeats

SATURDAY: Rest
SUNDAY: POD WORKOUT - Easy run

• W: 2 miles
• Y: 3 miles
• G: 4 miles
• B: 5-6 miles
• All - 7 Strides after your run.

Let's have a great week!
Run Tough,


Coach Phil.