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|
Day |
Middle School |
High School |
|
Sunday |
Off |
Off |
|
Monday |
30 minutes continuous, aerobic pace |
40 / 50 minutes continuous, aerobic pace |
|
Tuesday - Practice at South Run |
Mini hurdles 400s and 1200s interval workout Cooldown jog, one mile |
Mini hurdles 400s and 1200s/1600s interval workout Cooldown jog, one mile |
|
Wednesday |
20-25 minutes easy pace |
25-35 minutes continuous |
|
Thursday - Practice at Accotink |
Mini hurdles, plyos 8x400 20 minutes continuous |
Mini hurdles, plyos 2x2.5k @ race pace + 15 sec/mile 4-6x400 Cooldown jog, one mile |
|
Friday |
20 minutes easy pace, plus strides |
25 minutes easy pace, plus strides |
|
Saturday |
VA Middle School State Championships, Mechanicsville Others can feel free to come to HS practice at South Run |
Practice at South Run Mini hurdles, plyos 40-45 minutes continuous Hawks relay |
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.