Workouts for Aug 2-14

Beginner Group
Monday: 40 minute easy run
Tues:Rest or cross train
Wednesday: 50 min easy run
Thursday: Rest
Friday: Cross train or easy 30 min run
Sat: cross train or run 40 min
Total week miles 22-26 miles

Mon (Aug 9) Easy 40-45 min run
Tues: Cross Train or run 25 min recovery
Wed: Intervals
Thurs: 25 min recovery run and 4x100 meter strides
Fri: 55 min easy run
Sat:Cross train or 25 min recovery run
Total week miles 25-30


Advanced Group
Monday: 50 min hilly run
Tues: Cross train or easy 30 min run with 4 x 100 m strides
Wed: 65 min easy run
Thurs: cross train or easy 30 min run with 4x100 m strides
Friday: 10 min wrm up, 20 min tempo run, 10 min cool down (pick it up a little bit from what you have been running on workout days)
Sat: cross train or easy 30 min recovery run
Total week miles:
Total week miles 30-35 miles

Mon (Aug 9): Easy 50 min run
Tues: Cross train or run 30 minutes
Wed: Intervals
Thurs: 30 min recover run and 4x100 meter strides
Fri: 65-70 min easy run
Sat: Cross train or 30 min recovery run

Workouts for July 19-24

Beginner Group
Monday: 40 minute hilly trail run
Tues:Rest or cross train
Wednesday: Trail run up millcreek canyon 45-60 min
Thursday: Rest
Friday: Cross train or easy 15 min run
Sat: Race, or cross train
Total week miles 20-23 miles

Advanced Group
Monday: 40 minute hilly trail run
Tues: Cross train or easy 30 min run
Wed: Trail run up milcreek canyon 60-80 min
Thurs: Rest or cross train
Friday: Easy 15 min run
Sat: Race or cross train
Total week miles 28-30 miles

Workouts for Week July 5-10

Beginner Group
Mon: 35 min easy run
Tues:Rest or Cross Train
Wednesday: 40 min easy run
Thursday: Rest or Cross Train
Friday: 30 min easy run
Saturday: Rest or cross train
Sunday: Rest
Total miles this week: about 12-16 miles

Advanced Group
Mon: 40 min easy run
Tues: Cross Train
Wednesday: 45 min easy run
Thursday: Cross Train
Friday: 40 min easy run
Sat: Run 30 min or cross train
Sunday: Rest
Total miles this week: about 20-25