August 1-6

Aug 1-6

Monday: Long Run

55-70 min run

Agilities and abs

Tues: 30 min recovery run or cross train

Wed:

40-50 min run

4x100 meter strides

Agilites and Legs

Thurs: Cross train or 30 min recovery

4x100 meter strides

Fri: hill repeats

10 min warm up

4-8 400 meter hill repeats

( run hard up the hill, walk down, walk backwards if it helps stretch out your hamstrings)

10 min cool down

Agilities and abs

Sat: 30-40 min recovery run

Weekly Mileage: 25-35miles

Workouts for July 25-30

July 25-30

Monday: Long Run

55-65 min run

Agilities and abs

Tues: 30 min recovery run or cross train

Wed: Hilly run

40-50 min

Agilites and Legs

Thurs: Cross train or 30 min recovery

Fri: Warm up ten min

5 min @ tempo pace, 5 min jog

3 min @ cc race pace, 3 min jog

Turn around

3 min @ cc race pace, 3 min jog

3 min @ cc race pace, 3 min jog

1 min @ mile race pace, 1 min jog

1 min @ mile race pace, 1 min jog

10 min cool down

Agilities and abs

Sat: 30 min recovery run

Weekly Mileage: 25-35miles

July 18-23

Monday: Long Run
50-60 min run

Agilities and abs

Tues: 30 min recovery run or cross train

Wed: Hill repeats

10 min warm up

3-5 400 meter hill repeats

(Run hard up the hill, walk down, walk backwards if it helps stretch out your hamstrings)

10 min cool down

Agilites and Legs

Thurs: Cross train or 30 min recovery

Fri: 30-40 min easy run

Agilities and abs

Sat: Bountiful Handcart days 5k at Bountiful Rec Center at 7:00 am

Or Tempo Run

10 min warm up-

20 min at Tempo pace ( faster then just a run, but a little slower then cross country race pace, should feel hard, but you should be able to hold that pace)

10 min cool down

Weekly Mileage: 23-33 miles

Workouts for July 11-16

Workouts for July 11-16

Monday: 35-45 min hilly run

Agilities and abs

Tuesday: cross train or 30 min recovery run

Wednesday: long run 45-55 min ( if you want to do milcreek you can go longer, but make sure you rest on Thursday)

Agilities and leg strengthening. 30 squats, 15 lunges on each leg, 15 cAlf raises on each leg, 15 hip hikers on each leg

Thursday: cross train or rest

Friday: 30-40 min run

Agilities and abs

Sat: 30 min run or cross train

Sun: rest

Total miles for the week (about 20-30)

Reminder: make sure you are icing after practice. Make sure you are stretching before and after. If you have little injuries do what you need to to take care of them. If you need to talk to me feel free to post on the blog or email or call or text.

Keep up the good work!

Workouts for July 4-9

Workouts for July 4- July 9

Monday: 40-50 min run

Agilities and abs

Tuesday: cross train

Wednesday: 30-40 min hilly run

4x100 meter strides

Agilities and leg strengthening. 30 squats, 15 lunges on each leg, 15 cAlf raises on each leg, 15 hip hikers on each leg

Thursday: cross train or rest

Friday: warm up ten min

10-20 min tempo run (tempo is faster than an easy run, but not as fast as race pace. It should feel faster but still good.)

10 min cool down

Sat: 30 min run or cross train