Mondays Workout

If you raced saturday-Long run with pick ups to threshold pace

Pick up 1,1,1,2 two times  go off every 5 minutes.

Total run

Swep 13 miles

JDD 75 min

JDMD 65 min


If you didn't race saturday

1 mile easy
4 mile threshold run (add 20 sec per mile for your pace)
1 mile easy

Endurance practice Monday

Endurance Practice is after School on Monday


If this is an issue please come to the jadwin practice at 7

Sat Practice

Sat Practice has been cancelled because of winter conditions.

If you are able to go oyo please do.

All distance runners should do their long run. (if conditions are too bad then push the long run to sunday)

Long run

Swep Boys 13 miles with 1,1,1,2 x 2 pick ups to threshold pace with each rep going off once every 5 min.

Swep Girls 11 miles 1,1,1,2,1,1,1 pick ups to threshold each rep going off every 5 min.

JDD,JDM

all runs should be at the 60 min mark

If you need to modify please contact me and we can put a plan in place


On your off day

pillars, stretch, abs


Explosive- Coach Samara will be contacting you

PRACTICE UPDATE

No Meet today

No practice today as a team.  OYO.

Saturday Practice 8am unless the school alerts us otherwise.

Thursday and Friday Endurance

If weather permits
Thursday Swep boys- 9 mailes
Thursady swep Girls-7 miles
JDD and JDMD all groups -40 min  run with 5x30 sec striders at end




Friday- All groups If weather permits

Sledding challenge

Get in as many sled runs as you can in 45 min

In the comments sections

what hill
and how many runs
and type of sled
Pics are always welcome