Training

Friday - May 17

Warm-up with drills/stretch

35 minute strong steady run, preferably on trail

(new athletes 25 minutes)

Stretch - water


HYDRATE THROUGHOUT THE DAY DURNING SUMMER !!!!!!!


Saturday - May 18

Track Workout

EARLY AM - as the temperature is cooler

If training for 3000(see below)

4 laps warm up

Drills

Water break when needed-- --

2 x 800 (walk a lap after 1st 800)

4 x 400 (60 sec recovery between)

2 min recovery **

2 x 300 (walk the turns)

3 x 40M sprint starts

4 laps cool down in grass (or 3 laps in grass with shoes off)


If training for 1500 or 800

Same warm-up as above - water break as needed

6 x 400M (60 sec recovery between)

4 x 200 sprints (walk 100, jog 100, repeat)

3 x 40M sprint starts

4 laps cool down in grass (or 3 laps in grass with shoes off)

Grab some chocolate milk


Sunday - 19th

Group trail run - friends or parents! Contact others!!!!!

Beginners - 3 mile run

Others - 4-6 mile run

End with some hill sprints - find a grass or street hill (3-5 hill sprints)

Grab some chocolate milk !!!!


MONDAY

Bike or swim cross train . (no running)