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Track Training Schedule 1/6/14 – 1/12/14

By FRC User on January 5, 2014 in , , ,

Whats up guys?! Spring Semester starts tomorrow (in case you somehow forgot..) and I can’t wait to see you guys again! I hope you all enjoyed your break and are ready for another awesome semester of running/Track. Just as a reminder the practice schedule is Monday/Tuesday/Thursday 7am at the track for a workout, implant Wednesday/Friday 5:10pm at the track for a normal run, prostate and Saturday at 7am for a long run. I have classes MWF at 8:30am so I will be doing every Monday workout at 6am…I also work 5-8pm on Wednesdays so I can’t attend that one and will probably be running at an earlier time as well. If you want to run with me you are more than welcome to, doctor your attendance will be recorded. The captains will be running the workouts to help me out so don’t be afraid to ask them or myself any questions. See you guys this week!!!

Long Distance:
• Monday: You will start with a 1-3mile warmup, stretch, and do some strides. Your workout will be 6x880s (yes 880s not a typo!) at 5K race pace. In between each one, take a two minute break (or a 400m slow jog). Afterwards cooldown for at least a mile.
• Tuesday: You will start with a 1-3mile warmup, stretch, and get prepared for a strength workout! We are going to split up into groups so we are not too crowded but everyone will be doing the same thing regardless of where they start. The first exercise will be 10-30 elevated pushups (for this you will be required to use the bleachers at the stadium). Afterwards you will slow jog the curve of the track, then stride the straight away. The second exercise will be walking lunges for 1minute. Afterwards you will slow jog the curve of the track, then stride the straight away. The third exercise will be 15-30dips. For this you will sit on the bottom bleacher with your hands just behind your hips, push up onto the hands and keeping your hips close to the stair, bend the elbows and lower down, keeping the shoulders down until the elbows are at 90degrees. Afterwards you will slow jog the curve of the track, then stride the straight away. The fourth exercise will be an ab exercise of your choice. Afterwards you will slow jog the curve of the track, then stride the straight away. The fifth exercise will be mountain climbers for 45 seconds. For this you will get into a plank position, bring the knee in towards the chest and then alternate with the left knee, running the knees in and out. The sixth and final exercise will be long jumps. You will jump forward as far as you can with both feet together, landing with the knees softly. You will do this exercise around the curve of the track, take a 30second breather, then stride the last straight away. We will be doing 2-3sets of this circuit depending on timing and school of course. Afterwards we will do a mile cooldown!
• Wednesday: Easy 5-8mile run. This kind of running builds your basic aerobic capacity, and strengthens the key running muscles, joints, and ligaments. Your EZ pace is equivalent to your 5-K race pace, plus 90 to 120 seconds per mile. (If you race 5-Ks at 8:00 pace, your EZ pace is 9:30 to 10:00.)
• Thursday: You will be running 5-9miles total with a fartlek included. The fartlek will consist of 3mins hard, 1min easy. The length of how long you do this is up to you depending on how your training has been. At least make sure you warmup and cooldown!
• Friday: Easy 4-6mile run followed by strides and drills
• Saturday: Long run consisting of 8-14miles depending on where you are at
• Sunday: Day off OR easy 3miles OR cross train
• EVERYDAY: Stretch! Hydrate! Eat! Roll out if possible! And hit the gym a couple days a week to get some lifting in!

Mid Distance
• Monday: You will start with a 1-3mile warmup, stretch, and do some strides. The workout is 4-6 1000m with a 200m easy jog in between each interval at 5K pace. Afterwards cooldown for at least a mile and stretch.
• Tuesday: You will start with a 1-3mile warmup, stretch, and get prepared for a strength workout! We are going to split up into groups so we are not too crowded but everyone will be doing the same thing regardless of where they start. The first exercise will be 10-30 elevated pushups (for this you will be required to use the bleachers at the stadium). Afterwards you will slow jog the curve of the track, then stride the straight away. The second exercise will be walking lunges for 1minute. Afterwards you will slow jog the curve of the track, then stride the straight away. The third exercise will be 15-30dips. For this you will sit on the bottom bleacher with your hands just behind your hips, push up onto the hands and keeping your hips close to the stair, bend the elbows and lower down, keeping the shoulders down until the elbows are at 90degrees. Afterwards you will slow jog the curve of the track, then stride the straight away. The fourth exercise will be an ab exercise of your choice. Afterwards you will slow jog the curve of the track, then stride the straight away. The fifth exercise will be mountain climbers for 45 seconds. For this you will get into a plank position, bring the knee in towards the chest and then alternate with the left knee, running the knees in and out. The sixth and final exercise will be long jumps. You will jump forward as far as you can with both feet together, landing with the knees softly. You will do this exercise around the curve of the track, take a 30second breather, then stride the last straight away. We will be doing 2-3sets of this circuit depending on timing and school of course. Afterwards we will do a mile cooldown!
• Wednesday: Easy 4-8mile run. This kind of running builds your basic aerobic capacity, and strengthens the key running muscles, joints, and ligaments. Your EZ pace is equivalent to your 5-K race pace, plus 90 to 120 seconds per mile. (If you race 5-Ks at 8:00 pace, your EZ pace is 9:30 to 10:00.)
• Thursday: You will be doing 5-9miles total with a fartlek included. This week’s fartlek will be 5mins on-2mins off- 4mins on- 2mins off- 3mins on-1 ½ mins off- 2mins on- 1min off- and 60seconds on- 60seconds off. You can chose to go back up the ladder if you’d like depending on how your training has been.
• Friday: Easy 4-6mile run followed by drills and strides
• Saturday: Long Run consisting of 8-11miles depending on where your training is at
• Sunday: Day off OR easy 3mile run OR cross train
• EVERYDAY: Stretch! Hydrate! Eat! Roll out if possible! And hit the gym a couple days a week to get some lifting in!

Short Distance
• Monday: You will start with a one mile warmup and do some flexibility exercises as well as strides. You will then do 2x450m (this is a speed workout so go hard and you get a 10minute rest in between each one), 4x40m (this is a speed workout with little rest; go hard and only take a 30 second rest), and 2x200m (again this is a speed workout so go hard and only take a 30second rest). Afterwards, cooldown and stretch
• Tuesday: You will start with a 0.5-1mile warmup, stretch, and get prepared for a strength workout! We are going to split up into groups so we are not too crowded but everyone will be doing the same thing regardless of where they start. The first exercise will be 10-30 elevated pushups (for this you will be required to use the bleachers at the stadium). Afterwards you will slow jog the curve of the track, then stride the straight away. The second exercise will be walking lunges for 1minute. Afterwards you will slow jog the curve of the track, then stride the straight away. The third exercise will be 15-30dips. For this you will sit on the bottom bleacher with your hands just behind your hips, push up onto the hands and keeping your hips close to the stair, bend the elbows and lower down, keeping the shoulders down until the elbows are at 90degrees. Afterwards you will slow jog the curve of the track, then stride the straight away. The fourth exercise will be an ab exercise of your choice. Afterwards you will slow jog the curve of the track, then stride the straight away. The fifth exercise will be mountain climbers for 45 seconds. For this you will get into a plank position, bring the knee in towards the chest and then alternate with the left knee, running the knees in and out. The sixth and final exercise will be long jumps. You will jump forward as far as you can with both feet together, landing with the knees softly. You will do this exercise around the curve of the track, take a 30second breather, then stride the last straight away. We will be doing 2-3sets of this circuit depending on timing and school of course. Afterwards we will do a mile cooldown!
• Wednesday: Active rest! This means you can cross train, go to the gym, swim, play basketball, just do something and do NOT take the day off. You gotta stay active!!!
• Thursday: Warmup for 1mile and then do some flexibility exercises as well as stride out. You will do 3x200m (these will be at a faster pace than you did Monday and the rest is a 200meter walk), 4x350m (these will be 80% race pace with a 5minute rest in between each one), and then 2x100m sprints with a 100meter walk as your recovery. Afterwards cooldown and stretch!
• Friday: Active rest! This means you can cross train, go to the gym, swim, play basketball, just do something and do NOT take the day off. You gotta stay active!!!
• Saturday: Long run of 2-4miles depending on where your training is at. Try and do this without stopping if you can to build up your endurance!
• Sunday: Day off OR cross train OR lift
• EVERYDAY: Stretch! Hydrate! Eat! Roll out if possible! And hit the gym a couple days a week to get some lifting in!

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Track Training Schedule Week 3 (12/30/13 – 1/05/14)

By FRC User on December 30, 2013 in , ,

FRC web profilePresident – Peter Jude

Peter runs the 8k during XC season and the 5k and 10k during track season. His PRs are 16:12 in the 5k, cialis 40mg 28:39 in the 8k, and 10:00 in the 3200m.

He is a junior chemical engineering major who was introduced to his elementary school’s XC team at the age of 12 and hasn’t stopped running since. He is the former co-captain of the Belen Jesuit Cross-Country Team (2011) and two year V.P. of the F.R.C., to which he attributes his insatiable competitive spirit. He looks forward to working with each and every one of our teammates to reach for our separate but very common goals in this great sport of running.

Vice President – Cassie Barret

 Treasurer – Patrick Kielty

Women’s Coach – Kelly O’Hara

michaelMen’s Coach – Michael Pancotto, Jr.

Michael is a fourth year biology major on the pre-medical track. His goal is to study medicine in New York and become a geriatric physician. He played soccer for thirteen years and then began running as a high school freshman. His 5k PR is 16:20. For track his PRs consisted of a 1:59 for 800m, 4:36 for the mile, 9:58 for the two mile, and a 53 for the 400m. He’s someone who likes to get to know a lot of people and be a person who they come to for help or just to talk. He wants to be a coach that you aren’t afraid to confront as well as a coach who will help you out with anything and everything that you need! A goal of his is to make this club become as close as a family so that we don’t see each other only when we run but also outside of practice. He hopes to get to know each and every club member this year and take the club to Nationals as a team!

Historian – Maria Derbani
nurse
Volume I
Alumni Newsletter October 2013, Volume II
Long Distance
• Monday: 1-2mile warmup followed by a 4-6mile progression run dropping 5-10seconds per mile. End with a 1mile cooldown, pharm stretch, and do 4-8 strides
• Tuesday: 1-3mile warmup then circuit training. You will start with calf raises for 45seconds (if you have access to weights…hold a pair of dumbells in your hands as you do these). After doing these you will do 20-30 wide grip pushups. Your third exercise will be an ab routine of your choice. The 4th will be body weight squats for 1 minute. The 5th exercise will be 20-30 close grip pushups. And the 6th exercise will be body weight lunges for one minute. You will be doing 3 sets of this routine with a 2-3minute break in between each set. After each exercise take a breather for 1 minute or walk the curve of the track and then jog a straight away (or 100m if you do not have access to a track)
• Wednesday: Easy 5-7mile run
• Thursday: You will be doing 1000m repeats. Start with a 1-3mile warmup, stretch, do some strides and then hit 5-8 1K repeats at threshold mile pace (70-80% mile race pace).
• Friday: 4-6 easy miles
• Saturday: Long run consisting of 9-13miles with a stretch afterwards
• Sunday: Day off OR cross train OR 3 very easy miles
• EVERY DAY: Stretch! Hydrate! Eat! Roll out if possible! And hit the gym a couple days a week to get some lifting in!

Mid Distance
• Monday: 1-2mile warmup followed by a 4-6mile fartleck run. You will be doing a ladder for it. Start with 30seconds on, a minute off…45seconds on, a minute off…a minute on, a minute off… a 75seconds on, a minute off…90 seconds on a minute off… and then back down the ladder! This should get you the mileage but if not, then add a little bit of the ladder at the end to get in the mileage. The “on” part of the run should be at 70-80% 800m race pace and the “off” part of the run should be a light jog to get a little breather in. End with a 1mile cooldown, stretch, and do 4-8 strides
• Tuesday: 1-3mile warmup then circuit training. You will start with calf raises for 45seconds (if you have access to weights…hold a pair of dumbells in your hands as you do these). After doing these you will do 20-30 wide grip pushups. Your third exercise will be an ab routine of your choice. The 4th will be body weight squats for 1 minute. The 5th exercise will be 20-30 close grip pushups. And the 6th exercise will be body weight lunges for one minute. You will be doing 3 sets of this routine with a 2-3minute break in between each set. After each exercise take a breather for 1 minute or walk the curve of the track and then jog a straight away (or 100m if you do not have access to a track)
• Wednesday: Easy 5-7mile run
• Thursday: You will be doing 400m repeats. Start with a 1-3mile warmup, stretch, and do some strides. You will do one 400, and from the time you start your watch, whenever it hits 2minutes you will be starting your next 400 (if you’re a guy) and whenever if its 3minutes you will be starting your next 400 (if you’re a girl). Do 8-12 400s and end with a mile cool down and stretch.
• Friday: Easy 4-6mile run
• Saturday: Long run consisting of 9-13miles
• Sunday: Day off OR cross training OR very easy 3mile run

Short Distance
• Monday: Start with a 0.5-1mile warmup, stretch, and stride out. You will be doing a double ladder today! In between each interval, take a 2minute break. These will be ran at 80% race pace. 100m-100m-200m-200m-300m-300m-400m-400m-300m-300m-200m-200m-100m-100m. After cooldown 0.5miles and stretch.
• Tuesday: 0.5-1mile warmup then circuit training. You will start with calf raises for 45seconds (if you have access to weights…hold a pair of dumbells in your hands as you do these). After doing these you will do 20-30 wide grip pushups. Your third exercise will be an ab routine of your choice. The 4th will be body weight squats for 1 minute. The 5th exercise will be 20-30 close grip pushups. And the 6th exercise will be body weight lunges for one minute. You will be doing 3 sets of this routine with a 2-3minute break in between each set. After each exercise take a breather for 1 minute or walk the curve of the track and then jog a straight away (or 100m if you do not have access to a track)
• Wednesday: Active recovery! By this I mean you can cross train, go to the gym, or even run 1-2miles. Make sure you still stretch and do some strides regardless of what you do.
• Thursday: Warm up .5-1miles, stretch, and do some strides. You will do a step workout! In between each interval take 2minute break. 100m-200m-300m-400m-100m-200m-300m-400m-100m-200m. Each at 70-75% race pace. Cool down afterwards and stretch.
• Friday: Active recovery! By this I mean you can cross train, go to the gym, or even run 1-2miles. Make sure you still stretch and do some strides regardless of what you do.
• Saturday: Long run of 3-4miles
• Sunday: Day off OR gym OR cross train
• Everyday: Hydrate, eat well, and stretch! Get to the gym to get the extra strength and sleep well!

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FSU Invitational

By FRC User on October 15, 2013 in ,

Florida Running Club took 27 runners to the FSU Invitational where they held their own among D1 teams and even beat a few NCAA teams. Despite the Seminoles’ attempts to raise the difficulty level of the course, pills FRC was able to conquer the much-hyped mini mountain in preparation for the upcoming hilly out-of-state meets coming up in Spartanburg, website SC and Hershey, PA. An amazing number of PR’s were made, making FSU a successful 4th meet of the cross country season.
All of the results can be found at http://www.runnerspace.com/eprofile.php?team=84&do=info&event_id=781&year=2013
1399748_10151984494442533_2060195518_o

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10/14/13 – 10/20/13

By FRC User on October 15, 2013 in

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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UF Mountain Dew Invitational 2013

By FRC User on September 17, 2013 in

Follow the link here for the full results. We will put our runners times on this website within the week.

http://www.runnerspace.com/eprofile.php?team=84&do=info&event_id=4170&year=2013

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9/16/13 – 9/22/13

By FRC User on September 16, 2013 in

(From the Coaches)
Monday: meet at the track at 6:30pm. Abs first (this way people don’t have to wait around after their run for the people who went far to do abs together). grass drills. Run 4-8 miles through the jungle.

Tuesday: meet at the track at 6:45am with me or with Michael at 6am. We will do 4-8 X 1000m repeats at race pace (6k pace for women and 8k pace for men). rest will be 200m walk/jog. Make sure to stretch before and after the workout.

Wednesday: meet at the track at 6:30am with Michael OR with me at 6:30pm. abs. 4-8 miles. partner stretch.

Thursday: meet at the track at 6:30pm. 1-2 mile warm up. 4-6 mile fartlek run. 4 minutes easy, patient 1 minute hard till you have finished your desired distance. stretch. abs.

Friday: meet at the track at 5:30 pm ***Notice time*** easy 2-3 mile run. stretch. then potluck dinner at 7:30pm.

Saturday: @ University of Florida Golf Course
2800 SW 2nd Avenue
Gainesville, FL
Men’s 8K start time 7:55am
Women’s 6K start time 8:30am
meeting location and time TBA
Remember to bring your gator 1 ID and $5 for the race.
Also, post celebration party tonight. details to come!

Sunday: easy recovery run or take the day off.
From Coach Morgan & Michael:

Monday: 6-10 miles – long run. stretch and core.
meet at 6:30pm at UF track

Tuesday: track workout. Michael will be starting at 6am. Morgan will be starting at 6:30am**
10-20 minute warm up and stretch
Men: 1mile, malady 1mile, eczema
800m, 800m, 400m, 400m, 400m, 400m, 200m, 200m
Women: 1mile, 800m, 800m, 400m, 400m, 400m, 400m, 200m, 200m
cool down and stretch

Wednesday: core. 4-8 miles easy. striders. grass drills. stretch
meet at the track at 6:30am with Michael OR at 6:30pm with Morgan.

Thursday: 2-4 miles easy and stretch. OR cross train – bike OR off. Depending on if you racing Friday, choose what works best for you. I have noticed for myself I personally need to give my legs a break from weight bearing (running) and will be biking easy for 20-30 minutes. Let me know if you would like to join me.
meet at the track at 6:30pm

Friday: Jim Ryun invitational in Lakeland
Women 5K
Men 8K
leave for Lakeland by 2:30pm!

Saturday: Easy recovery run OR off.

Sunday: long run. location TBA.

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9/9/13 – 9/15/13

By FRC User on September 8, 2013 in

(From the Coaches)
Monday: meet at the track at 6:30pm. Abs first (this way people don’t have to wait around after their run for the people who went far to do abs together). grass drills. Run 4-8 miles through the jungle.

Tuesday: meet at the track at 6:45am with me or with Michael at 6am. We will do 4-8 X 1000m repeats at race pace (6k pace for women and 8k pace for men). rest will be 200m walk/jog. Make sure to stretch before and after the workout.

Wednesday: meet at the track at 6:30am with Michael OR with me at 6:30pm. abs. 4-8 miles. partner stretch.

Thursday: meet at the track at 6:30pm. 1-2 mile warm up. 4-6 mile fartlek run. 4 minutes easy, cialis 1 minute hard till you have finished your desired distance. stretch. abs.

Friday: meet at the track at 5:30 pm ***Notice time*** easy 2-3 mile run. stretch. then potluck dinner at 7:30pm.

Saturday: @ University of Florida Golf Course
2800 SW 2nd Avenue
Gainesville, sale FL
Men’s 8K start time 7:55am
Women’s 6K start time 8:30am
meeting location and time TBA
Remember to bring your gator 1 ID and $5 for the race.
Also, post celebration party tonight. details to come!

Sunday: easy recovery run or take the day off.

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8/26/13 – 9/1/13

By Webmaster on August 26, 2013 in

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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FRC @ RecStravaganza

By Webmaster on August 19, 2013 in

Hey, dosage everyone! If you’re looking for a fun way to connect with the Florida Running Club (FRC) before fall classes start, meningitis come see us at RecStravaganza tomorrow (August 19) and learn all about FRC as well as other RecSports programs! The event is happening at Southwest Recreational Center on campus from 6-8 p.m. We look forward to seeing you there!

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7/15/13 – 7/21/13

By Webmaster on July 15, 2013 in

This schedule serves as a template. For the final word on any practice logistics, noun please contact an officer, viagra sale email frc.clubrunning@gmail.com, sick or visit the member’s Facebook page (https://www.facebook.com/groups/floridarunningclub/). The address of the Percy Beard Track is 4203 SW 23 St, Gainesville, FL 32608. Always check in front of the ticket booth.

Schedule Template – 8/18/14* to 11/2/14

Mon. 6:00 p.m. Percy Beard Track (starting point)

Tuesday 6:30 a.m. Percy Beard Track (track workout)

Wednesday 6:00 p.m. Percy Beard Track (starting point)

Thursday 6:00 p.m. Percy Beard Track (starting point)

Friday 6:00 p.m. Percy Beard Track (starting point)

Saturday/Sunday T.B.A. Most likely involves meeting-up at Percy Beard Track

*Note the week of 8/18-24/14 is a mach week of practice for anyone who may be in town a week early. As always, there are no obligations affiliated with attending club practice besides filling out of a club waiver on Gator Connect, which can be filled out at the student’s leisure on gator connect here: https://ufl.collegiatelink.net/form/start/47306

 
Monday – UF track (on campus) at 6:30 p.m.
3-7 miles easy run, pilule then 1 mile hard. stretches and core.

Tuesday – Fred Cone Park track at 6:30 p.m. (Google directions if needed, or ask for a ride on the Facebook group.)
1-2 mile warm up. stretches. 4-10 X 400m repeats. 1-2mile cool down. stretches and core.

Wednesday –  UF track at 6:30 p.m.
4-8 miles easy-medium pace. grass drills. stretch. core.

Thursday – Southwest Recreation Center (SWRC) entrance at 6:30 p.m.
3-6 mile progressive run (slowly increase pace during run ending with tempo-race pace). stretch. core.

Friday – Southwest Recreation Center (SWRC) entrance at 6:30 p.m.
3-6 miles easy recovery run. stretch. core.

Saturday – on your own
long run OR day off/cross train. 6- 12 miles. foam roll sometime today, ideally after run.

Sunday – TBD, see Facebook group
long run OR day off/cross train. 6- 12 miles. foam roll sometime today, ideally after run.

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