Monday, July 3 (practice @ 6:30am)

Weight Room - 2 sets of 15

Fartek Run (1 on/ 1 off)

Group 1 Boys - 9 miles

Group 1 Girls - 8 miles

Group 2 Boys - 8 miles

Group 2 Girls - 7 miles

Group 3 Boys - 7 miles

Group 3 Girls - 6 miles

Newbies - 4-6 miles

Tuesday, July 4th (HAPPY 4th of JULY) practice @ 6:30am

Plyos

Recovery Run

Group 1 Boys - 9 miles

Group 2 Boys - 8 miles

Group 1 Girls - 7 miles

Group 3 Boys - 7 miles

Group 2 Girls - 6 miles

Group 3 Girls - 6 miles

Newbies - 4-6 miles

Wednesday, July 5 (practice @ 6:30am)

Weight Room

16x10 sec sprints w/ 2mins rest

Group 1 Boys - 8 miles

Group 1 Girls - 7 miles

Group 2 Boys - 7 miles

Group 2 Girls - 6 miles

Group 3 Boys - 6 miles

Group 3 Girls - 5 miles

Newbies - 4-6 miles

Thursday, July 6 (practice @ 6:30am)

Plyos

Recovery Run

Group 1 Boys - 9 miles

Group 2 Boys - 8 miles

Group 1 Girls - 7 miles

Group 3 Boys - 7 miles

Group 2 Girls - 6 miles

Group 3 Girls - 5 miles

Friday, July 7 (practice @ 6:30am)

Weight Room

Group 1 Boys - 9 miles

Group 2 Boys - 8 miles

Group 1 Girls - 7 miles

Group 3 Boys - 7 miles

Group 2 Girls - 6 miles

Group 3 Girls - 5 miles

Newbies - 4-6 miles

Saturday, July 8 (practice @ 6:30am)

Plyos

Group 1 Boys - 12 miles

Group 2 Boys - 10 miles

Group 1 Girls - 9 miles

Group 3 Boys - 9 miles

Group 2 Girls - 8 miles

Group 3 Girls - 7 miles

Sunday, July 9 (OFF!)

 

Total Miles

Group 1 Boys - 55 miles

Group 2 Boys - 50 miles

Group 1 Girls - 45 miles

Group 3 Boys - 45 miles

Group 2 Girls - 40 miles

Group 3 Girls - 35 miles

Newbies - 24-36 miles