Week 1:

MONDAY 4/6 - 3-5 miles easy

TUESDAY 4/7 - 8 minute warm up/Drills ( 8 x 90 seconds easy/30 seconds hard) 8-10 minute cool down/stretch 

WEDNESDAY 4/8 - 3-4 miles easy 

THURSDAY 4/9 - 8 minute warm up/Drills (20 minutes easy tempo run) 8-10 minute cool down

FRIDAY 4/10 - 8 minute warm up/Drills ( 6 x 150-200 meters hills @ 2-3%  incline/ jog back recovery) 8-10 minute cool down/stretch 

SATURDAY 4/11 - 35-40 minutes long run

SUNDAY 4/12 - OFF

For beginners do what you can, try and complete as much as you can. Keep a log of your total mileage.

I will post a stregnth work out to be done twice a week. 

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!

Remind Link:

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

Challenge link

https://www.therunontp.com/