Endurance winter break workouts

Swep Boys
Tuesday 7 miles with 5x 1min and 1x90 sec on a hill with jog back recovery
Wed 11 miles
Thursdaymedball warmup pillars 9 miles squat lunge matrix
Friday off
Sat  13 miles with pick ups of 1,1,2,1,1,2 go off every 5 min during run so that yo have either 3 or 4 min recovery between pickups (10k pace)
Sun pillars 9 miles med ball toss
Monday 10 miles with 8x100m striders
Tuesday  pillars threshold run 4 miles @ t and 3 miles easy squat/lunge matrix
Wednesday 11 miles with 5x1 min pick ups and run faster last 2 miles of run

Abs on all days

Swep Girls
Tuesday pillars 7 miles 6 x100m striders squat lunge
Wed medball warm up 9 miles  with 5x1min pick ups faster last 1 mile of run
Thursday med ball warm up pillars 6 miles med ball toss
Friday 7 miles 6 x100m striders squat lunge
Sat  off
Sun 9 miles with 5x1 min pick up
Monday pillar 6 miles squat lunge
Tuesday pillar 6 miles
Wednesday 4 mile tempo with 2 miles easy squat/lunge matrix

abs on all days

JDD
Tuesday med ball warm up 45 min
Wed follow the leader warm up, max velocity 35 min squat lunge matrix
Thursday 50 min
Friday med ball warm up pillars 40 min med ball toss
Sat 70 min
Sun off
Monday pillars 50 min
Tuesday medball warm up pillars 40 min squat lunge matrix
Wednesday 45min

abs all days

JDMD
Tuesday med ball warmup  40 min 6 x 100m striders
Wed follow the leader warm up max velocity 30 min squat lunge matrix
Thursday med ball pillars 45 min
Friday follow the leader warm up 40 min med ball toss
Sat 60 min
Sun off
Monday pillars 45 min
Tuesday follow the leader warm up max velocity 30 min squat lunge matrix
Wednesday med ball warm up pillars 40 min 6x100m striders

abs all days