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