Monday, 8/24 = Parktrail to Lake Ilsanjo via Spring Creek (2.3 miles) plus 1-2 more repeats of last 0.45 miles (uphill) depending on training group, back to Parktrail, Finish with 4 x 100 stride buildups (4.6 to 6.2 miles)
Tuesday, 8/25 = Easy 15 min warmup run. Rincon Valley Park for form drills and 30 minutes circuit training. 30-40 minutes of continuous aerobic running around Rincon Valley. (4-7 miles)
Tuesday, 8/25 = Easy 15 min warmup run. Rincon Valley Park for form drills and 30 minutes circuit training. 30-40 minutes of continuous aerobic running around Rincon Valley. (4-7 miles)
Wednesday, 8/26 = Continuous aerobic run - 3 or 5 (MCHS to Brush Creek) or 6.5 miles (MCHS to Melita Road/Los Alamos) depending on training group. Finish with quality 4 x 200m stride buildups on track. (4 - 7.5 miles)
Thursday, 8/27 = (all) easy 12 minute warm up run
(advanced group) 2 x (1 mile @ race pace + 15 minutes medium pace)
(basic group) 3 x (5 minutes medium + 3 minutes fast)
(all) 15 min cross training circuit, finish with 4 x 200m stride buildups on grass. (4 - 7 miles)
Friday, 8/28 = extremely hot and humid day. 12 minute easy warm up - 6 x 40-90 sec (draw a card!) hill repeats at Hoyal Drive under the hose spray. Easy 8 minute run to aqua-jog session, then back to MCHS. (4 miles)
