Week of July 25 (Week #4)

Friday 7/27/18– 20 min warmup followed by SDS (8) 12- 20x 100m on grass. followed by heavy squat routine.

Thursday 7/26/18-80 minutes of aerobic running (40+30+10) preceded by BIG 15s!!!

Wednesday 7/25/18-Top guys ran 5.75 to Rocky Hill, 2 x 1 mile hill, 5.75 mi back and 10 x 100m, 14 total.

Tuesday 7/24/18-BIG 14s , 4- 7.25 miles followed by squat routine

Monday 7/23/187- 12 miles followed by 10 x 100m

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Week #3 7/16/18

Friday 7/20/18-BIG 13s followed by 20m, SDS (8) and 15 x 100m on grass followed by squat routine.

Thursday 7/19/18– 80 min of running (40-30-10) preceded by Big 13s

Wednesday 7/18/18-top guys ran the hill once for a total of 13 with strides, top gals ran 11.5 and developmental group ran 65 min-11.5, 10 x 100m

Tuesday 7/17/18Р2- 7.225 miles followed by 2 x 20 reps of deep squats at 50 (ladies)- 60 (dudes)  pounds.

Monday 7/16/18– 60:00- 11 miles followed by 10 x 100m

Week #2 6/9/18

Friday 6/13/18-Big 11’s followed by 15:00 up, SDS (8) and 14 fast sprints on grass followed by heavy-ish squat routine.

Thursday 6/12/18-BIG 11’s , 65 minutes on grass (35+30) followed by barefoot strides

Wednesday 6/11/18-9- 11.5 miles on towpath followed by 10 x 100m.

Tuesday 6/10/18-Big 11’s followed by lower leg exercises and 3-6 miles followed by 20 sets of squats at a light weight.

Monday 6/9/18-50:00 – 10 miles on towpath plus 10 x 100m.

Week #1

Friday 7/6/18-15:00 up after BIG 11’s and lower leg drills followed by drills and 8 strides. Pirates ran 12 x 100m sprints¬† and squatted heavy.

Thursday 7/5/18- Big 10s followed by 30 minutes steady, stretch, 30 minutes and drills.