Week 7 distance workout

competition phase

The goal is to keep mileage up high while getting into racing shape. 

week 7 (recommended mileage: girls high 30's, boys high 40's, low 50's) 

Upperclassmen have mornings off Tuesday and Thursday due to HSPE testing. Good time to rest your body a bit by sleeping in, going for a short 4 miler to keep mileage high this week without taxing the body too much.

Monday: mileage: (between 5- 6)
1.  1 mile warm-up/daily dozen/ stretch
2.  2 or 3 X 600's (200 blast, then 400 at your present goal pace (-3secs per 400) walk 200 slowly to recover. We are simulating the quick over-pace start of a race (the first 200) then hit your goal pace. This involves going out very fast, to establish your spot in the pack, and avoid the opening wash, then correctly settling into your goal pace. Not too fast, not too slow. We need to practice this in order to have more successful races.
3.  30 minute easy run - college run.
4. lift
5.  guts/glutes/stretch

Tuesday: mileage: (between 6 - 9)
1.  1 mile warm-up/daily dozen/ stretch 
2. relay exchanges
3.  EZ run 5 - 7
4.  6 X 100 strides
5. guts/glutes/stretch

Wednesday:  premeet mileage: (between 4 - 6)
1. 1 mile warm-up/daily dozen/stretch
2. 6 X long hills (concentrate on great running form) 
3. 3-4 mile cool-down
4. 6x100 strides
5. lift/guts/stretch

Thursday: home meet (between 4-7)
1. 1 mile warm-up/daily dozen/ stretch  
2. event work
3. 2 mile cool down

Friday:	premeet (between 3-5)
1. 1 mile warm-up/daily dozen/stretch
2. 2-3 mile shake out run
3. relay exchanges in place of strides


Saturday: meet  Crescent Invite/Eason Invite   (between 5 - 7)
1. 1mile 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