Monday, 8/17 = 20 minute aerobic run around MCHS finishing at Rincon Valley Park; drills and stretching; another 20 minutes aerobic run. Finish with 200m build ups (3-6 miles)
Tuesday, 8/18 = Easy 15 min warmup run. MCHS for form drills and light cross training + Deer Trail Road Hill repeats (only two up/back for everyone), then back to school. Finish with 4 x 200m build ups on the track. (3-4 miles)
Wednesday, 8/19 = Howarth Park - longer aerobic run with distance/duration adjusted by training group (3-7 miles)
Thursday, 8/20 = Warm up run (15 minutes), drills, then 4-6 x 1/2 mile intervals at race pace at Rincon Valley Park. (4-5 miles)
Friday, 8/21 = Very warm day - over 100 degrees! Howarth Park to Spring Lake Course (1 mile easy). Run Spring Lake course (3 miles). Run mile 1 of Spring Lake course up tempo. Easy warmdown back to Howarth (1 mile). (6 miles total)
