Lady Patriots Week of Sept. 16- 21, 2013

Monday:    ” A” group 40 min old fashion Fartlek, 6X 50 strides, Lift.

                  “B” group 40 minute run, 6X 50 Strides, Lift

 

Tuesday: Race Day @ Hoke @ 4:30 , Release from class at 2:45 bus will
                  leave at 3:00.

              “A” group Pace another runner, 1 mile warm-up,  2 mile cool down.

                   Core

              “B & C” groups : 1 mile warm-up, race, 2 mile cool down, Core.

 Wednesday: Speed Day, warm up then 6X 600 with 2 minutes between, 

  cool down.

 

Thursday:    “A” group 7-8 miles, Lift.

                    “B & C” 6 miles, Lift.

 

Friday:        4 miles, 6X 50 strides, core

Sat:          Race Day  or 6-7 mile run, List to be posted Tuesday.