Monday- Everyone does Core workout #1
Group 1- 30 minutes. If you have been running 30 minutes without walking (or close to it), this week I want you to work on going a little bit more distance in those 30 minutes. There comes a point where we just have to make ourselves a little uncomfortable and work hard. If this sport were easy, it would be called football or something! :) I am only allowed to go there b/c I am married to a fb coach! :) After this week, I will move you up a group... just be sure you remind me.
Group 2- 2 miles easy
Group 3- 4 miles easy
Group 4- 6 miles if I did not tell you your pace on Tuesday, email me. This is important... faster is not always better!
Group 5- 8 miles (8-8:20 pace)
TUESDAY- Practice, 3:30, Ballard Park XC trail
Group 1, 2, 3- Rest
Group 4, 5- easy 2 for recovery
THURSDAY- Strength workout #1
Group 1- 30 min
Group 2- 2 miles
Group 3- 3 miles
Group 4, 5- 4 miles
FRIDAY- Everyone core workout #1
SATURDAY- PONTOTOC RIDGE RUN 5K.... or 3-5 miles at home