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10/14/13 – 10/20/13

Monday: meet at the track at 6pm for core. 4-8 miles. stretch.
for the route we will do the Jungle.

Tuesday: track workout!! Michael is starting at 6:00am OR Morgan is starting at 6:30am. 10-20 minute warm up. 4 X 400 with 20second break after each 400. After 4th 400 take a 2 minute water break. Then repeat for a total of 12 400s (3 sets of 4 X 400). cool down. stretch.
Pace should be 5 to 10 seconds faster than 5k (women) or 8k (men) 1/4 mile split. For example, page
If your mile pace for your 5k/8k is 6 min, erectile
then divide that by 4 -> 1:30 per 1/4 mile. then subtract 5 to 10 second, so your goal time for the 400s is 1:20-1:25. Mentally prepare for this workout!

Wednesday: meet at the track at 6pm for core. 4-8 miles. stretch.
for the route it will be some version of loblolly.

Thursday: meet at the track at 6pm for fartlek run. 2 mile warm up. stretch. fartlek- 1 min easy, 2 min hard, 1 min easy, 3 min hard, 1 min easy, 4 min hard, 1 min easy, 5 min hard. Then if you feel up to it go back down the ladder. cool down. stretch.
for the route it will be around campus

Friday: FUN RUN. core. 3-5 miles easy. ultimate frisbee!
route: university, right on 13th, right on museum and then play ultimate frisbee on one of the fields.

Saturday: long run. meet at track at 7am. We will drive somewhere off campus.

Sunday: easy run OR cross train OR off

Hope you all have a great week!

Coach M & P

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