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