Week 6 distance workout-Spring Break



week 6 (recommended mileage between 30-36, 45 - 60) Slightly less than high mileage week.

Monday: mileage: (between 5- 6)
1. 1 mile warm-up/daily dozen/stretch
2. 2 X 	(1x400) 30 sec rest	(goal pace)
	(1x800) 60 sec rest
	(1x300) walk lap, repeat
3. 1-3 mile cool-down
4. lift-2X15-20 of each [pushups, dips, toe raises, lunges, split squats(1 leg up on the bench)] 
5. guts/glutes

Tuesday: mileage: (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 if it is dry enough)
4.  guts/glutes/stretch

Wednesday: (between 4 - 6) 
1. 1 mile warm-up/daily dozen/ stretch
2. Hill Ladder-run hard up and jog down easy 30,45,60,90,90,60,45,30 seconds 
   (hill drive off of marine drive is at the perfect angle and you won't run out of room)
   [as always if it feels like to much stop and cool down] 
3. short cool down run
4. lift-2X15-20 of each [squats, planks, push-ups, dips, calf raisers, step-ups] 
5. guts/glutes

Thursday: 
1. 1-2 mile warm-up/daily dozen/ stretch  
2.  50 - 60 minute easy run. (6 miles, 9 miles) 
3.  10 X 50 on the 45's 
4. guts/glutes/stretch

Friday:	mileage:
1. 1 mile warm-up/daily dozen/ stretch
2. ez 3-5 run
3. strides
4. guts/gone


Saturday: 
    JV
1.  1 mile warm-up/daily dozen/ stretch 
2.  30 - 40 minute tempo run. (4 miles, 5 miles) 
3.  10 X 50 on the 45's 
4.  guts/glutes/stretch

   Select Varsity-Tacoma invite  (between 5 - 7)
1. 1-2 mile warm-up/daily dozen/ stretch  
2. event work
3. 3 mile cool down

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