Week 7: The Increase

This week we increase.  We increase our repeat distance, increase our tempo time at Marshall Hills, and increase our milage on Sundays.  You've earned it.  You've worked hard and run tough.  Let's expand our capacity and prepare for track meets at the end of the month.  As we increase our workout, we need to be efficient with our time.  That means we will be moving a little faster during warm ups, drills, stretches and strength.

MONDAY: Rest, feel free to enjoy some stretching as well.

TUESDAY: 600 Repeats @ Swamp.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• 600 Repeats at Tempo+ Pace, 2min rest in between.
• W- 3x, Y- 4x, G-5x, B-6x
• Cool Down and Strength

WEDNESDAY: REST & Stretch
THURSDAY:

• REST for W/Y
• G: 5 easy miles
• B: 6 easy miles
• 7 Strides after your run

"FLOCK FRIDAY": Marshall Hill Repeats

• 10 min Warmup/Cool Down to/from Marshall Hills
• Drills at Marshall Hills
• 25-30 MIN Tempo Run/Hill Repeats

SATURDAY: Rest

SUNDAY: POD WORKOUT - Easy run

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

TOTAL MILES FOR THE WEEK:
W/Y=8-9 miles
G= 18-19 miles
B= 20-24 miles


Let's have a great week!
Run Tough,
Coach Phil.