Week of 1/2/17

Sunday 1/8/17–  85 -90 min steady

Saturday 1/7/17-9-14.5 miles steady or Lavino relays- kids did great!!!!

Friday 1/6/17– 2 miles up- 1600m time trial followed by 14 x 100m sprints. or pre meet

Thursday 1/5/17-steady run of 60 minutes on grass and 2 x 7:30 of sit ups.

Wednesday 1/4/17-  7 miles lead by nishad in 43 in change B group did 10k and C group did village(fitness test).Everyone else ran CVC relays.

Tuesday 1/3/17- 30 min steady on track, workout minimized due to poor weather conditions. 2 x 7 minutes of sit ups after run.

Monday 1/2/17- warm up- specificity followed by reps at 1/4thh of goal distance. Top LD dudes- 2 miles up, SDS (8) 2100 at Goal 32, 8:00 rest, 800 time trial, 2 laps easy 12*400 (2:10), 2 laps down. Top LD ladies, 2 miles up, SDS (8) 2100 at Goal 32, 8:00 rest, 800 time trial, 2 laps easy 10*400 (2:30), 2 laps down. MD- 2 miles up, SDS (8) 2*600 @ Goal 800,  7 min rest, 12 x 200 at 28 (33 ladies), 2 laps down. Developmental group- 2 miles up, SDS (8) 1100 at Goal 16, 2 laps easy, 12*400 (2:15/2:30/2:45c)

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