Week 9: Flat Sac Ahead

We're officially into the second half of the season.  We look ahead to a great race this weekend at Flat Sac and continue to look toward Nationals.  Let's be smart, train hard and run tough!  Here's this week's workouts:


Monday - Repeat 800s, Meet at Boathouse.

• 10min Warm Up & Cool Down
• Marshall Hills 800m Intervals
  • White: 4 x 800m
  • Yellow: 5 x 800m
  • Grey: 6 x 800m
  • Black: 8 x 800m
• 2min Rest in between.

Tuesday - Rest & Stretch


Wednesday - On your own.

• Group W & Y: Rest & Stretch
• Group G & B: Easy Run, 4 miles

Thursday - Hill Repeats, Meet at Boathouse

• Warm Up & Cool down to Marshall Hills
• Hill Repeats
  • W: 4, Y:6, G:7, B:8

Friday - Rest and Stretch


Saturday - Flat Sac

• See Team App for details

Sunday - Easy Run.

• Find a friend, Find some hills, enjoy the weekend.
• White: 3 miles
• Yellow: 4 miles
• Grey: 5 miles
• Black: 6 miles
• ALL: 6-10 Strides afterwards and Stretch.

Run Tough,
Coach Phil.