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)
