Workout Schedule for The Week

Here is what we are looking at for the workout schedule this week. Again, we will practice at 9:45am to roughly 11:45 am Monday Tuesday and Wednesday of this week. We will be meeting in the Commons as usual.

Monday
Sprinters/Hurdles/Jumpers- Workout outside. 6xElmwood Circle. 80% effort for the first half 90% effort for the second. There will be a diminishing rest starting with 2 minutes and decreasing by 15 seconds after each interval. 4x100m Accelerators
Distance/Middistance- 5-6x3 minute threshold/tempo with 1 minute recovery. Extended Strides

Tuesday
Sprinters- Easy distance 2-3 miles with accelerators. Practice Handoffs/Starts
Hurdles/Jumpers- Warm-up with team. Work on individual events. Practice Handoffs/Starts
Distance/Middistance- Easy distance 3-5 miles followed by strides

Wednesday
Everyone is doing a hill workout. Amount and location TBD.

Thursday
Sprinters/Hurdles/Jumps- Easy distance 2-3 miles followed by 4x75m accelerators( 75 meters is roughly 25 strides counting on 1 foot, 50 strides counting on 2 feet)

Distance/Middistance- Easy distance 3-5 miles followed by 4x75m strides (see above for explanation)

Friday
HAPPY NEW YEAR!!!!!
Everyone-Optional easy running day anywhere from 2-5 miles

Saturday
Sprinters/Hurdles/Jumpers- 1 mile warmup.6x1 minute bursts at 90% effort with 2 minute JOG recovery. 6x50meter bursts with 1 minute JOG recovery. 1 mile cooldown.
Distance/Middistance- Long run anywhere from 5-9 miles. If you would like to swap Thursday's workout with Saturday's you may. Just make sure you get a long run in.

Sunday
Everyone- Optional easy running day anywhere from 2-5 miles.

I will end with a quote I came across and I think it is appropriate as we begin the New Year

"There are two mistakes one can make along the road to truth...not going all the way and not starting"
~Buddha