MONDAY: 8 minute warm up and drills. (3-4 mile Tempo run.) Cool down and stretch

TUESDAY: 4-5 mile easy run

WEDNESDAY: 8 minute warm up and drills. Fartlek-7 ROUNDS of 1 minute hard/ 2 minutes easy (21 minutes total) Cool down and stretch

THURSDAY: 35-40 MINUTE easy run

FRIDAY: 8 Minute warm up and drills. ( 6- 7 hill repeats @ 120-180 meters @ 2-3% incline) Run up the hill/ slow jog down.

SATURDAY: 40-45 Minute long run

SUNDAY: OFF

Body Core Exercises

• Done twice per week for 20 minutes at the end of practices:

• 1 min. full crunches

• 1 min. each, one leg crunch each side

 • 1 min. each, right and left side plank

 • 1 min. each, two standard planks

• 10 leg lifts, plus 5 to 7 circles each way

• 1 min. bridge

• 2 min. bicycle

• 2min. boat Core Exercises

    4 x 12-15 push ups

If you do not understand an exercise google  it!

MONDAY: 1.5 miles @ VO2max (time trial) (1-2 mi warm-up/cool down)

TUESDAY: 5 miles Easy

WEDNESDAY: 1-2 Mile warm up ( 8-10 x 20 seconds fast, 1 minute easy) 1-2 mile cool down

THURSDAY: 8 mi Long Run

FRIDAY: 4-5 miles easy

SATURDAY: OFF

SUNDAY: 4-6 MILES easy

MONDAY: 3-5 mi Tempo Run (8 minute warm up and Cool down)

TUESDAY:  50 Minute long run

WEDNESDAY: OFF/ Cross train

THURSDAY: 30-40 Minutes easy

FRIDAY: 10 minute warm up/Drills ( 8-10 x 150 meters hills @ 3%  incline/ jog back recovery) 10 minute cool down/stretch 

SATURDAY: 30-40 Minutes easy

SUNDAY: OFF

Remind Link:

https://www.remind.com/join/2f6d26