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8/26/13 – 9/1/13

This week’s training from Coach Pancotto:

Monday: 6:30 p.m. at the UF Track for an easy 3-9 mile run depending on what you want to do. After we will be doing strides, weight loss stretches, and core!

Tuesday: 6:45 a.m. at the UF Track for a morning workout. We meet early because some people (like myself) have an 8:30 a.m. class and would like to make it on time! The workout will be 400m repeats. We will warm up (1-3miles) and do 6-12 400s with a 1-2 minute break in between. The paces will be at 5k mile race pace, so this will be a toughy. After we will cool down and get outta there!

Wednesday: I will be overseeing a 6:30 a.m. practice starting at the UF Track (I personally will be starting my run around 6 a.m. because I have work after that) to do a 3-8 mile run. I will be meeting you at 6:30 a.m. and running another mile or two with you all!

At 6:30 p.m., Coach Morgan will be hosting the same kind of run but with core afterward.

Thursday: 6:30 p.m. at the UF Track for a fartlek run. The fartlek run will be 1 minute hard, 1 minute easy, 2 minutes hard, 1 minute easy, 3 minutes hard, 1 minute easy, 4 minutes hard, 1 minute easy, and 5 minutes hard, 1 minute easy. You don’t have to climb the entire ladder if you don’t want to! Do whatcha gotta do. You may also challenge yourself and go back down the ladder if you’d like. The total distance will be between 3-10 miles depending on how long you go. After we will be stretching and doing core.

Friday: EASY DAY – 6:30 p.m. at the UF Track. I am going to allow everyone to chime in on this one for what we do. We will either be doing a 3-5mile easy run, 3-5miles of the Left, Right, Center game, or we will run 1-2 miles and then maybe play capture the flag or something on one of the fields here to have a little fun. Voting can go on during the week, I will either be posting a poll on the Facebook group or get a collective vote during the week at practice.

Saturday: Meet at the track at 7 a.m., and we’ll either travel or run from there. Distance is anywhere from 7-13 miles depending on your fitness.

Sunday: Cross train, take the day off, or run an easy 3 miles.

EVERYDAY: It would benefit you if you brought your own towel and water bottle to practice. My car will be available for storage as we run so you don’t have to worry about people stealing it. The towel will be helpful when we do abs on the cement and the water bottle is useful because the track is closed (in the afternoons). Also make sure you are hydrating during the day. It has been raining a lot during the day then by the time practice hits it usually is a bit humid so being hydrated will make your runs easier. Hope to see you all this week!

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