Training plan

8/31

Dynamic warmups. Warmup run to the stop sign, return to track for 8x flying 30s. Cooldown on the stop sign route, core and hurdles afterwards.

4

3:30pm @SAHS

9/1

Dynamic warmups. Easy recovery out on extended Blackwood hills loop. Core and strides afterwards.

5

3:30pm @SAHS

9/2

Dynamic warmups. 6 miles of running on Marquess trail. Easy for the first 2 miles, thenLT pace (that you could hold for 1hr) for the next 3 miles. Run the remaining mile easy back to the high school. Core and stretching afterwards. 

6

3:30pm @SAHS

9/3

Dynamic warmups. Easy 4 miles. Core and strides afterwards.

4

3:30pm @SAHS

9/4

Dynamic warmups. Easy jog over to cover park for 6x800 at 5k race pace with 2m30s rest. Younger and incoming runners only do 4. Cooldown run back to the middle school and core after.

5.5

8am @ SMS

9/5

50-70 minutes easy on Brown's creek trail.

8.2

8am @ SMS