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7/8/13 – 7/15/13

Monday: 4-8 miles easy, pills grass drills – each exercise done twice: walking high knees, viagra sale karaoke with high knee, buy butt kicks, zippers (find a line on the grass and make a zipper design with legs), bounding, and lunges with a twist. Follow with stretches and abs.

Tuesday: 1-2 mile warm up. Stretches (dynamic and static). Hill repeats- find a hill that takes 2-3 minutes to run up. Run hard up the hill and jog down for rest. Do 6-10 repeats. 1-2 mile cool down. Follow with stretches and abs.

Wednesday: 4-8 miles easy. Do 4-6 50-100m striders. Stretch and abs after.

Thursday: 1-2 mile warm up. stretches (dynamic) 3-6 mile fartlek run. 4 minutes easy, 1 minute hard, and repeat till you reach desired milage. Stretch and abs after.

Friday: 3-6 miles easy. foam roll / rope stretch and abs.

Saturday: long run OR cross train / day off. 6-12 miles.

Sunday: long run OR cross train / day off. 6-12 miles.

(Don’t forget a water bottle and towel for abs.)

When/Where

Monday – 6:30 p.m. at the UF track by the ticket booth.
Tuesday – 6:30 p.m. at the UF track by the ticket booth.
Wednesday – 6:30 p.m. at SW rec center.
Thursday – 6:30 p.m. at the commuter lot bus stop.
Friday – 6:30 p.m. at the UF track by the ticket booth
Saturday and Sunday – TBD, see Facebook group for final location(s).

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