Hope that everyone enjoyed their 4th of July as well as the moratorium. We are on the last week of our base training. Since the moratorium is over, we coaches will be back up there this week, most likely on Monday, Wednesday, and Friday at 7:30.
For those of you that can't make it up with the rest of the team, here is what we would like you to run:
Monday- 4-1 minute fartlek (4 easy minutes, 1 hard minute) for 45 minutes
Tuesday- long run (5-7 miles)
Wednesday- 45 minutes tempo run (run at 85% of race pace)
Thursday - Long run (5-7 miles)
Friday - cross training/ployometric workout
Saturday - long run for 60-90 minutes
Next week we will be starting our hill training.
See ya in the morning
Coach Weir
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