Week 9 distance workout


week nine (recommended mileage between 33 -42)


Monday: mileage: (between 5 - 7)
1. 1 mile warm-up/ daily dozen/ stretch 
2. 5-6 x 400 at goal pace minus 3-4 seconds. 60 sec recovery after each. 
3. 30 minute easy run (3-4 miles) 
4. guts/glutes


Tuesday: premeet (between 3-5)
1. 1 mile warm-up/daily dozen/ stretch  
2. ez run 4-5
3. relay handoffs in place of strides
4. guts/glutes


Wednesday: mileage: (between 6 - 8)
1.  1 mile warm-up/daily dozen/ stretch 
2.  EZ run 5 - 6
3.  6 X 100 strides
4. guts/glutes

Thursday: meet mileage: (between 4 - 6)
1. 1 mile warm-up/daily dozen/stretch. Do at least 3 strong 100 meter accellerators, all out, as part of your warm up.

2. event work. Concentrate on your splits. Have a plan to run your race.

3. 3 mile cool down. BE DISCIPLNED. DO YOUR COOL DOWN.

Friday: mileage 5-6
1. 1 mile warm-up/daily dozen/stretch
2. 1 X (350, 300,250,200,150) run these full out. walk to next start line after each.
3. 3 mile cool-down
4. guts/stretch

Saturday:mileage: (between 3 - 5)
1. 1 mile warm-up/daily dozen/stretch
2. 5-4-3-2-1 (easy 5, hard 5, easy 4, hard 4...)
3. strides (easy, medium, hard) X 3
4. guts





Sunday: on your own. depending on skill and ability, and how you feel:
1. 6-8 miles easy.
2. next week is league. focus on exactly what you want to happen. know your race, your splits, your plan to race.