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Practice Schedule for the week of July 20

Published by
tdimarco   Jul 19th 2015, 7:02pm
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Monday, July 20 (practice @ 6:30am)

Weight room = 2 sets of 15 = increase abs/ core

Fartlek run (30/30) 

Long = 9 miles

VB PM = 4 miles

Middle = 8 miles

VG PM = 3 miles

Short = 7 miles

Newbies

Long = 7 miles

Middle = 6 miles

Short = 5 miles

Tuesday, July 21 (practice @ 6:30am)

Course Review @ Veterans Park "recovery run"

Long = 9 miles (course 3x)

Middle = 8 miles (course 2x + w/u loop)

Short = 6 miles (course 1x) + w/u loop)

Newbies

Long = 7 miles (course 2x)

Middle = 6 miles (course 1x + w/u loop)

Short = 5 miles = (course 1x)

Wednesday, July 22 (practice @ 6:30am)

Weight room/ Core & Abs

Long = 8 miles

VB PM = 4 miles

Middle = 7 miles

VG PM = 3 miles

Short = 6 miles

Newbies

Long = 7 miles

Middle = 6 miles

Short = 5 miles

Thursday, July 23 (Alumni Race & BBQ @ 5pm)

Long = 7 miles (2wu + race + 3cd)

Middle = 6 miles (2wu + race + 2cd)

Short = 6 miles (2wu + race + 2cd)

ALL Newbies = 5-6 miles (2wu + race + 1-2cd)

Friday, July 24 (practice @ 6:30am)

Weight room/ Core & Abs

Recovery run

Long = 9 miles 

VB PM = 4 miles

Middle = 8 miles

VG PM = 3 miles

Short = 6 miles 

Newbies

Long = 7 miles

Middle = 6 miles

Short = 5 miles

Saturday, July 25 (practice @ 6:30am)

Long = 13 miles

Middle = 11 miles

Short = 10 miles

Newbies

Long = 7 miles

Middle = 6 miles

Short = 5 miles

Total Miles

Long = 55-67 miles

Middle = 48-57 miles

Short = 42 miles

Newbies

Long = 41 miles

Middle = 37 miles

Short = 30 miles

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