Break Schedule 2017

4/8/2017 4/10/2017 4/11/2017 4/12/2017 4/13/2017 4/14/2017 4/15/2017
Location and TIME Towpath 8:30 am HSS @ 7:30 AM HSS @ 8:30 AM HSS @ 8:30 AM HSS @ 8:30 AM HSS @ 8:30 AM Towpath 8:30 am.
LD Dudes 10:00 warm-up,      10 mile time trial, 10:00 cooldown. 15:00 warmup, 8x 800m (10:00c) alternating between 3200m and 1600m goal pace, cooldown and  heavy squats. 9 miles on grass Meet at HSS @ 11:00 am, be at HSS by 9:30 am 9 miles on grass 15:00 up, SDS(8) 1000m , 4 x 800m @ MGP (10:00 c)  followed by 8 x 75m 2 laps down 10 miles steady followed by 2 x 1 mile  kickers  at 5:30 followed by 20 x 100m
LD Gals 10:00 warm-up,      10 mile time trial, 10:00 cooldown. 15:00 warmup to LCP, 7x 800m (11 :00c) alternating between 3200m and 1600m goal pace 8 miles on grass Meet at HSS @ 11:00 am, be at HSS by 9:30 am 8 miles on grass 15:00 up, SDS(8) 1000m , 3 x 800m @ MGP (10:00 c)  followed by 8 x 75m 2 laps down 9 miles steady followed by 2 x mile at 6:15 followed by 18 x 100m
Developmental A 10:00 warm-up,      10 mile time trial, 10:00 cooldown. 15:00 warmup to LCP, 7x 800m        (11 :00c) 2 laps down. 9 miles on grass Meet or workout of 3 x 1100m at goal 3200m pace (12:00 c) followed by 8 x 200m. 9 miles on grass 15:00 up, SDS (8) followed by 3 x 1200m @ 3200m Goal pace (7:00 rest between each) followed by 8 x 75m with over unders. 2 laps down. 10 miles steady followed by 2 x 1 mile  kickers  at 6:00 followed by 20 x 100m
Developmental B 10:00 warm-up,     9  mile time trial, 10:00 cooldown. 15:00 warmup to LCP, 7x 800m             (11 :00c) alternating between 3200m and 1600m goal pace 7 miles on grass Meet or workout of 3 x 1100m at goal 3200m pace (12:00 c) followed by 8 x 200m. 7 miles on grass 15:00 up, SDS (8) followed by 3 x 1200m @ 3200m Goal pace (7:00 rest between each) followed by 8 x 75m with over unders. 2 laps down. 10 miles followed by 20 x 100m
Strength BIG 16 OYO BIG 17 and Heavy Squats and ab work BIG 17’s!!!!! Meet or workout followed by heavy squat, heavy abs,  and BIG 17 BIG 17’s!!!!! BIG 17’s and Heavy Squats BIG 17’s OYO
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