Week 2 distance workout



week two (recommended mileage between 28 -39)

Monday: mileage: (between 3-5)
1. 3:00 - 3:20  1 mile warm-up/ daily dozen/ stretch 
2. 3:30 - 4:10  4 - 8 X 400 (mile goal time for 400, -3 -4 secs.)
		3 min rest - walk or slow jog
3. 4:10-4:20	cool down run 1-2 miles



Tuesday: mileage: (between 4 - 7)
1. 3:00 - 3:20  1 mile warm-up/daily dozen/ stretch 
2. 3:20 - 4:00	liift 
3. 4:00 - 4:45  35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles) 
4. 4:45 meet on mezz: guts


Wednesday: mileage: (between 3 - 4)
1. 3:00 - 3:20  1 mile warm-up/daily dozen/ stretch  
2. 3:25 - 4:15  3-4 or 4-6 X 800 (with 200 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. 4:45 meet on mezz:(Bike/row 10 minute cool down). Guts.


Thursday: mileage: (between 4 - 7)
1. 3:00 - 3:20  1 mile warm-up/daily dozen/ stretch 
2. 3:20 - 3:30	mini hurdles 
3. 3:30 - 4:15  35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles) 
4. 4:20 - 4:30  10 X 100 on the 60's 
5. 4:45 meet on mezz: guts/pushups/pull-ups


Friday:	mileage: (between 4 - 7)
1. 3:00 - 3:20  1 mile warm-up/daily dozen/ stretch 
2. 3:20-5:00 Port Angeles vs. Port Angeles meet



Saturday: (between 4-7 miles)
1. 9:30-9:50 1 mile warm-up/daily dozen/ stretch 
2. 9:50-10:30 lift
3. 10:30-11:15 35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles) 
4. 11:15-11:30 guts


Sunday: on your own or day off.
1. long easy 7-9