Week of 7/11/16-

Friday 7/15/16-1k at goal 5k pace followed by fast 200’s (8-12) and lower body lift.

Thursday 7/14/16– segmented run at Mercer Co Park

Wednesday 7/13/16-between 7.5-11.5 on the towpath

Tuesday 7/12/16- 4-7 miles and 800m kicker at goal 5k – upper body lift.

Monday 7/11/16– kids ran between 3-5 miles on the famous Greenway mile loop.

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