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