TO-DO List for Student-Athletes: 

• Register

• Sign-up to run or volunteer at the Dash for De 5k on Saturday, August 9th

• Create your Fundraising Page (click here for instructions) for our 12-Hour Relay Fundraiser (a run-a-thon type of event) on Friday, August 15th 

• Purchase black shorts for uniforms [optional - I have some shorts to check out if needed]

Weekly Training Agenda: AUGUST 4 - 10

MONDAY

7:00-8:15am Workout with the CAPTAINS at Founder's Park 

L1:  25-30min/3mi w/ 5-6 x 30s hills 

L2: 55-60min/6mi w/6-8 x 30s hills

L3: 60-70min/7mi  w/6-10 x 30s hills

L4: 60-70min/7mi w/10 x 30s hills

TUESDAY 

L1: 20min XT

L2: 30-40min/3-4mi easy

L3: 30-40min/3-4mi easy

L4:  30-40min/3-4mi easy

Strengh Circuit: 

2 x 10 Bulgarian Split Squats

2 x 15 Push-ups

2 x 15 Deadbugs (each side so 30 total) 

2 x 15 Single-leg hip bridges

2 x 20 (or 10 each leg) skaters

2 x 30-60s Side Planks + regular plank

WEDNESDAY 

7:00-8:30am Captain's Run  at Lake Harriet (meet at the bandshell) 

L1: 35-40min/4mi easy  

L2: 55-50min/5mi easy 

L3: 50-60min/6mi easy  

L4: 50-60min/6mi easy 

THURSDAY 

L1: 35-40min/4mi easy  

L2: 55-50min/5mi easy 

L3: 50-60min/6mi easy  

L4: 50-60min/6mi easy 

FRIDAY 

Complete rest day 

SATURDAY - DASH FOR DE 5k

L1: 2mile warm-up job, 5k progression run (starting at an effort level of 4-5 and working up to an effort level of 8-9), 1 mile cool-down jog

L2: 2-3mile warm-up job, 5k progression run (starting at an effort level of 4-5 and working up to an effort level of 8-9), 1-2 mile cool-down jog

L3: 2-3mile warm-up job, 5k progression run (starting at an effort level of 4-5 and working up to an effort level of 8-9), 1-2 mile cool-down jog

L4: 2-3mile warm-up job, 5k progression run (starting at an effort level of 4-5 and working up to an effort level of 8-9), 1-2 mile cool-down jog

SUNDAY

L1: 20min XT

L2: 30-40min/4mi easy

L3: 30-40min/4mi easy

L4: 25-30min/3mi easy

TOTAL WEEKLY MILEAGE (Approximate): 

L1: 17 miles

L2: 27 miles

L3: 31 miles

L4: 35 miles 

Additional Strength Training Opportunities:

Mondays, Tuesdays, Wednesdays, & Thursdays 9:00-10:00am OPEN Lifting in the weight room

Mondays & Wednesdays 11:00am-12:00pm LADIES Lift in the weight room