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|
Day |
Group 3 |
Group 2 / Group 1 |
|
Sunday |
Off |
Off |
|
Monday |
30 minutes continuous, aerobic pace |
40 / 50 minutes continuous, aerobic pace |
|
Tuesday - Practice at South Run |
Mini hurdles 12x400 repeats Recovery jog |
Mini hurdles 15/18x400 repeats Recovery jog |
|
Wednesday |
20-25 minutes easy pace |
25-35 minutes continuous |
|
Thursday - Practice at Accotink |
Mini hurdles, plyos Alternations: 12x200 20 minutes continuous Strength training |
Mini hurdles, plyos Alternations: 12x200 25-30 minutes continuous Strength training |
|
Friday |
20 minutes easy pace, plus strides |
25 minutes easy pace, plus strides |
|
Saturday |
Home Meet at Workhouse Arts Center, Lorton |
Home Meet at Workhouse Arts Center, Lorton |
Hebrews 12:1-2: Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.