Aug 8-13
Mon: Long Run
55-75 min run
(New runners 40 min)
Agilities and abs
Tues: 30 min recovery run
4x100 meter strides
Agilities and legs
Wed: Grass Intervals
10 min warm up
4x800 meter repeats at cc race pace
Rest 3 min
10 min cool down
(less repeats for new runners)
Agilities and abs
Thurs: 30 min recovery run
Aglilities and legs
Fri: 40-50 min hilly run
(Less for new runners)
Agilities and legs
Sat: 35-45 min recovery run
Mileage: 25-37 Miles
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