Week of 1/7/13

Sunday 1/13/12– kids either too off- or- for those whom competed yesterday- got in 9-13 miles and strides.

Saturday 1/12/13– Pirate Distance lights it up!!! kids do great at State Relays!!! Everyone else gets in 11-14.5 miles followed by 8-16 strides for a total of 12-15 miles.

Friday 1/11/13-2 miles up- SDS (8) followed by 800m fast 2 laps easy and 14 x 100m w drills, those competing tomorrow hit pre meet.

Thursday 1/10/13– most kids hit lanwin loop at an easy pace- those competing this weekend hiot either (MD) a timed run followed by a mile at LT and 12 x 100m, or (LD) 50-60 minutes and 12 x 100m.

Wednesday 1/9/13– core followed by 2 miles up- SD followed by either 3-4 x cut down mile on grass loop or…. (for those competing this weekend) 75% of Goal distance at date pace followed by 2 laps and 10 x 100m fast with plyo hops and over unders between each. 2 laps down.

Tuesday 1/8/13– core followed by 2.2 miles up- LD kids hot 5 miles at a tough pace, MD kids hit 2 miles at LT.

Monday 1/7/12- 6 minutes of free squats followed by 6 minutes of abs and 2 miles up- SDS (8)  and…

Top Developmental Group – 22*400m on a 2:15 cycle.

Next DG- 20 x 400m on a 2:20 cycle.

Ladies Dev Group- 16*400 (2:40)

LD Group – 1000m at GMP followed by 800m rest and 3 x 600m on a 5 minute cycle.

LD Group Ladies hit 1000m at GMP followed by 800m and 3 x 500m on a 5 minute cycle.

MD Duders hit 600m at G800 followed by 2 laps and 4 x 300m in 41/37/41/37

MD Ladies hit 600m at G800 followed by 2 laps and 4 x 300m in 49/45/49/45.

2 laps coolie.