| |
SUN
|
MON
|
TUE
|
WED
|
THU
|
FRI
|
SAT
|
March 3- 9
|
EZ run
or off
|
"Nasty
Ladder"
strides and
cooldown
|
Recovery: at
Simpson with
8 45 second
pickups
|
Hill repeats at
peavy
|
Recovery :10
minutes,
strides, 10
minutes, pace,
10 minutes,
strides
|
"Dreaded
Whistle
Workout"
|
Long Run
|
March 10- 16
|
EZ run
or off
|
"Loyola
Workout"
400's and
200s
|
Recovery: 45
minutes with
strides and
pacework
|
Hill repeats at
peavy
|
Recovery run
at Simpson
with 8 50
second pickups
|
"pullaways"
|
Long Run
|
March 17- 23
|
EZ run
or off
|
Time trial,
pacework
|
Long hill run
|
Hill repeats at
peavy
|
Recovery run
at Simpson
with 8 55
second pickups
|
Lactate
threshold
1000's
|
Long Run
|
March 24-30
|
EZ run
or off
|
Mile repeats
at LBCC
|
Pre-race:
pace and
pickups
|
Springbreak
Canby
Allcomers
|
Recovery :10
minutes,
strides, 10
minutes, pace,
10 minutes,
strides
|
"Loyola
Workout"
400's and
200s
|
Long Run
|
