Training Plan for week of 9-21-20: 

Two groups this week as some of the distance group is taking a little non-team related trip.  Group White could also be called Group Pink Shorts, but that would be weird. 

Monday: 
Morning Run: 20 to 40 minutes easy run- Nice and easy nothing crazy!(Optional) 
Evening: Easy longer run @ practice today 40 to 70 minutes easy 

Tuesday:
Group Black: Hill Repeats with easy jog back and forth.  Short Hills 4 to 8 at a hard Tempo Pace
Group White: 40 to 60 Minutes Easy in the AM (Optional) than 60 to 80 minutes in the PM all easy after second run strides and core 

Wednesday:
Morning: 30 minutes easy run, strides, Core. (Optional)
Group Black: Easy Run at Practice 20 to 30 minutes than CORE and Rolling
Group White: 4 x 1200 or 4 x 3:30 with 2 minutes rest with a 2 mile warm up and cool down 

Thursday:
Group Black: Up tempo 1 minute cut downs getting farther each minute from the same starting place
Group White: Morning Run 40 to 60 minutes (optional) then 40 to 60 minutes in the PM along with strides or 150’s Core and rolling. 

 Friday: 
Practice @ 9:00 AM at the Track:  Easy Day and we will see how the week goes 

Saturday/ Sunday: 
Group White: Saturday CUT DOWNS 1200, 1000, 800, 600, 400, 200, with 2 minutes rest between each interval  which equals a 200 meter jog.  1200 starts at race pace and each interval gets faster until hard pace at the end under control but fast.  Sunday is a day off and you should watch F1 because it is awesome.
Group Black: Long Run 50 to 70 minutes easy with strides one day than on day off. 

*****Keep checking the Air Quality before you run***********

https://aqicn.org/city/usa/oregon/sisters/

 

KEEP CHECKING TO SEE IF YOU ARE ON THE CORRECT PACE!
https://runfastcoach.com/calc2/index.php

GO OUTLAWS!