Monday: No Organized Practice
AM: Easy 30 minutes (optional)
PM: Easy Run 25 to 60 minutes easy with 4 strides or 150’s and core

Tuesday: No Organized Practice
AM: Easy 30 Minutes (Optional)
PM: 20 minutes/ 2 miles easy warm-up; Drills; 4 strides; 1 mile easy than 10 minutes at Tempo than 2 minutes easy followed by 5 minutes at Race Pace

Wednesday: No Organized Practice
AM: Easy 30 Minutes (Optional)
PM: 30 to 60 minutes easy

Thursday: FIRST DAY OF CROSS COUNTRY @ 4:00 @ The Track
AM: Easy 30 Minutes (Optional)
PM: Easy Run 25 to 60 minutes, so run walk, others easy run.  Broken up by coach and group

Friday:
AM: Easy 30 Minutes (Optional)
PM: 10 to 25 minutes Corban’s: Tempo or Easy Run Middle School Mile running into the stadium track and beyond race pace 200, Easy back to start

Weekend:
One Day Off than 40 to 80 minutes easy Run on the other day

 

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

GO OUTLAWS!