Hope everyone is having a great summer. Here is the plan for this weeks training. I (Coach Weir) will be up to the school on Tuesday, Thursday, and I WILL BE THERE Friday. We are going to meet earlier this week at the request of others to see how this works out. We will be meeting at 7 A.M. at the track, on the days that I come.
Monday and Wednesday-those that have been running, I would like you to get out and run anywhere 6-9 miles. Those just starting off, try for 3-4 miles.
Tuesday- 4 mile run-first mile nice and easy (60%), 2nd mile pick the speed up a little more (70%), 3rd mile pick up the speed some more (80%), last mile pick up even more (90-95%)
Thursday-45 minute fartlek run 4 easy 1 fast for seasoned runners, 30 minutes for you beginner runners still 4 minutes easy 1 minute fast.
Friday- some sort of cross-training activity (biking, swimming, ultimate frisbee, etc. If I am able to make it this morning, I will let you know and i will have a circuit training workout.
Saturday-go for a long run and enjoy the beauty of the area that we live in.
You guys rock see you on Tuesday at 7 AM.
Coach Weir
No comments:
Post a Comment