Week 5 distance workout


week five (recommended mileage between Jv: 31 - 43, Varsity: 43 - 60) 

Monday:(between 5- 6)
1. 1 mile warm-up/daily dozen/ stretch  
2. 3 - 6 X 800 with 200 meter sprint add-ons (add 4-6 seconds to current mile goal time). very slow jog or walk 400 for recovery. 
3. short cool down run
4. lift-Day 1
4. guts/glutes


Tuesday: (between 6 - 9)
1. 1 mile warm-up/daily dozen/ stretch 
2. 50 - 60 minute easy run. (6 miles, 9 miles) 
3. 10 X 50 on the 45's (on grass, across field)
4. guts/pushups/pull-ups


Wednesday:  
	JV(between 4-6)
1. 1 mile warm-up/daily dozen/ stretch 
2. 30 - 40 minute tempo run. (3 miles, 5 miles) 
3. 10 X 100 on the 60's 
4. guts/pushups/pull-ups
 
	Varsity (between 7 - 9)
1. 1 mile warm-up/daily dozen/ stretch
2. Speed ladder 1x350, 1x300, 1x250,1x200,1x150: full out, walk 400 after each.
3. 45 minute easy run
4. guts/glutes
5. Lift-none weight bearing


Thursday:
	Jv(between 4-6)
Port Townsend Meet run at least 2 races 

	Varsity(between 6 - 9)
1. 1 mile warm-up/daily dozen/ stretch  
2. 60 minutes easy run.
3. 10 X 50 on the 45's 
4. guts/glutes


Friday:
	JV(between 6-9)
1. 1 mile warm-up/daily dozen/ stretch  
2. 60 minutes easy run.
3. 10 X 50 on the 45's 
4. guts/glutes

	Varisty mileage: (between 5- 6)
1. 1 mile warm-up/daily dozen/ stretch  
2. 2-3 X 1200 at 3200 pace. very slow jog or walk 400 for recovery. 
3. short cool down run
4. lift-Day 3
4. guts/glutes	


Saturday: on your own(between 6 - 9)
1. 50 - 60 minute easy run.

Sunday: on your own (between 8-10)
1. long easy 8-10