Week 1 distance workout

Monday 
Yellow card required for practice.

week one (recommended mileage: girls 25 -35, boys 35-46)

Monday: mileage: (between 4 - 7)
1. 3:00 - 3:30  short meeting 
2. 3:30 - 3:50  1/2 mile warm-up/ daily dozen/ stretch  
3. 3:50 - 4:30  35 - 40 minute easy run (3-4 miles, 5-6 miles)
4. 4:35 meet on mezz: guts/push-ups/pull-ups


Tuesday: mileage: (between 3 - 4)
1. 3:00 - 3:20  1/2 mile warm-up/daily dozen/ stretch  
2. 3:25 - 4:15  3-4 or 4-6 X 800 (with 100 meter sprint add-on) add 6 seconds to current mile goal time. slow jog or walk 400 for recovery. 
3. 4:20 - 4:40  lift 
4. 4:40 meet on mezz:(Bike/row 10 minute cool down). Guts.


Wednesday: mileage: (between 4 - 7)
1. 3:00 - 3:20   1/2 mile warm-up/daily dozen/ stretch  
2. 3:20 - 4:00   35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles)
3. 4:05 - 4:20	 10 X 100 on the 60's
4. 4:30 meet on mezz: guts/pushups/pull-ups


Thursday: mileage: (between 2 - 3)
1. 3:00 - 3:20   1/2 mile warm-up/daily dozen/ stretch
2. 3:20 - 4:15   (3 X 200) X 2 or 3. Hard 200, easy 100, walk 100. Walk a 400 between sets.
3. 4:15 - 4:30   lift
4. 4:30 meet on mezz: (Bike/row 10 minute cool down). Guts.


Friday:	mileage: (between 6 - 7)
1. 3:00 - 3:30  1/2 mile warm-up/daily dozen/ stretch 
2. 3:30 - 4:20  5 miles easy recovery run
3. 4:20 - 4:35	10 X 100 on the 60's.
4. 4:40 meet on mezz: guts/pushups/pull-ups


Saturday: mileage: (between 6-8)
1. 9:00 - 9:30	1/2 mile warm-up/daily dozen/stretch
2. 9:30 - 10:30	easy run 5 - 6 miles
3. 10:30 - 10:50 10 X 50 on the 45's
4. 10:50 - 11:20	lift
5. 11:20 - 11:45	guts/pushups/pull-ups




Sunday: off or long 6 (on your own)