Week of June 20-25

Hope everyone has been having a great summer. This week we will continue to work on phase one of our training. For those who are still starting out, continue to do your best to improve. Remember to run everyday except Sunday (this would be a great day to ice bath).

Here is the workout for the week:

Monday, June 20: 1.5 hour run, 45 minutes out, return the same route in the same time or slightly faster. (try to find a new course than last week)
Tuesday, June 21: Time trial on Como and 30 minutes, meet at the track at 8 A.M.

Wednesday, June 22:1.5 hour run, 45 minutes out (find a new route)

Thursday, June 23: 30 minute power run, 30 cool down
Friday, June 24: 45 minute tempo

Saturday, June 25: 2 hour run, run for an hour, then return on same route at the same time or slightly faster.

On the days that a coach is there, we will meet at the track at 8 A.M.

Remember before each workout, 3 minutes of core(abs) and a 7 minute warmup (mile) with dynamic stretching. After each work out, 7 minute cool down (mile) and stretch as needed. On shorter mileage days if you feel up to it you could do up to 30 min easy run as a 2nd run/cool down that day.

Remember to keep a log of your mileage and turn them in when they are asked for.

"To give anything less than your best is to sacrifice the gift." Prefontaine

Coach Weir