Monday, Feb. 7
LM + LL; 20 PU + 40 SU; 45-75min Specialized Long Run; Cannonball + Big 12; Crazy Feet; Stretch
Tuesday, Feb. 8
LM + LL; 15-25min WU run; Dynamic drills; 4-8 x :08 steep hill sprints w/ 3min rest; 15-25min run; 2-4 x 150 @ SHS w/ walk back recovery; Easy 800m jog; Appenrodt Circuit; Crazy Feet; Stretch
Wednesday, Feb. 9
LM + LL; 2mi. WU run w/ last .75mi. @ LT; Abbreviated drills; 2-4 x 7min on w/ 2min off btwn; 1-2 x 3 x 200m gradual hill repeats @ 5k-3k-1500 w/ jog back recovery; 1.25mi. CD run; Viehweg Circuit; Crazy Feet; Stretch
Thursday, Feb. 10
LM + LL; 20 PU + 40 SU; 35-65min aerobic run; Aerobic WU + Abbreviated drills; 6-12 x 100m uptempo strides; Easy 800m jog; Back + Myrtl; Crazy Feet; Stretch
Friday, Feb. 11
Easy 20-45min run; Easy 10 (x1-2); Crazy Feet; Stretch
Saturday, Feb. 12
LM + LL; 15-25min Progressive WU run (5min blocks); Comp WU + Abbreviated drills; 1-3 x Field Circuit #2; 10-20min CD run; Crazy Feet; Stretch
Sunday, Feb. 13 (Optional)
Easy 30-60min run; Stretch
Notes
- Remember to remind the boys that they can also do Easy 10 at night to reset the hips or loosen up before they go to bed.
- Also, ask the boys to begin bringing their spikes to practice for strides. Those who do not have spikes can use racing flats until they have their spikes.
- Ice baths should begin on a regular basis--regardless of the day's activities.