Monthly Archives: August 2016

Monday 8/29/16-

Friday 9/2/16– 30 min warm up- most kids hit 5x1k on campus with a 150m jog, top dudes and gals hit 4x 1 mile at date pace, day finished with 10x100m sprints and tummy time Thursday 9/1/16-8 minute wallsit followed … Continue reading

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Week of 8/22/16

Friday 8/26/16-15 minutes up- SDS (8) followed by 2500m at goal 5k pace and 18-20x 200m followed gy core (80/25/25/) and squats 3 sets of 5 at 60/120% BW Thursday 8/25/16-kids ran between 7-11 miles and TUBED!!!!! Wednesday 8/24/16– LOOOOONG … Continue reading

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Week of 8/15/16

Friday 8/19/16–  kids ran 5.5 laps at goal 5k and 18-20x200m Thursday 8/18/16– BUS TO UPPER FREEHOLD LEAVES AT 7:30!!! Wednesday 8/17/16- 14.5 miles and 2 x 1 mile at a quick pace followed by 10 x 100m for the top … Continue reading

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Week of 8/8/16

Friday 8/12/16- warm up followed by SDS (8) and 1800m at GMP followed by 16-18x 200. Thursday 8/11/16- timed run Wednesday 8/10/16- top dogs ran 14.5 followed by 1-2 mile kickers and strides for a total of 16-17.  top ladies ran around 13. 8/9/16- lower … Continue reading

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Week of 8/1/16

Friday 8/5/16-13 minutes up (sds (8) followed by 1600m at GMP, top dude hit 4:46 top lady hit 5:36 followed by 15-18x200m with full rest, kids followed this up with squats (3*15 reps @ 100/50% BW) Thursday 8/4/16- recovery day 5.5-8 … Continue reading

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