PAHS DISTANCE - WEEK 2 - (recommended mileage between 28 -39)

Monday: mileage: (between 2-3)
1. 3:00 - 3:20 1/2 mile warm-up/ daily dozen/ stretch
2. 3:30 - 4:10 4 - 8 X 400 (mile goal time for 400, -3 -4 secs.) 3 min rest - walk or slow jog
3. 4:10 - 4:30 lift
4. 4:35 meet on mezz: (Bike/row 10 minute cool down). Guts.

Tuesday: mileage: (between 4 - 7)
1. 3:00 - 3:20 1/2 mile warm-up/daily dozen/ stretch
2. 3:20 - 3:30 mini hurdles
3. 3:30 - 4:15 35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles)
4. 4:20 - 4:30 10 X 100 on the 60's
5. 4:35 meet on mezz: guts/pushups/pull-ups

Wednesday: mileage: (between 4 - 6)
1. 3:00 - 3:20 1/2 mile warm-up/daily dozen/ stretch
2. 3:20 - 3:30 time trial warm up
3. 3:30 - 3:45 1200 time trial (boys underclass, boys upperclass, all girls)
4. 3:45 - 4:15 easy cool down 3-4 miles
5. 4:15 - 4:35 lift
6. 4:35 meet on mezz: (Bike/row 10 minute cool down). Guts

Thursday: mileage: (between 4 - 7)
1. 3:00 - 3:20 1/2 mile warm-up/daily dozen/ stretch
2. 3:20 - 3:30 mini hurdles
3. 3:30 - 4:15 35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles)
4. 4:20 - 4:30 10 X 100 on the 60's
5. 4:35 meet on mezz: guts/pushups/pull-ups

Friday: mileage: (between 3 - 4)
1. 3:00 - 3:20 1/2 mile warm-up/daily dozen/ stretch
2. 3:25 - 4:15 3-4 or 4-6 X 800 (with 200 meter sprint add-on) add 6 seconds to current mile goal time. slow jog or walk 400 for recovery.
3. 4:20 - 4:40 lift
4. 4:40 meet on mezz:(Bike/row 10 minute cool down). Guts.

Saturday: 9:30 am at track mileage between 5 - 7)
1. 9:30 - 9:50 1/2 mile warm-up/daily dozen/stretch
2. 9:50 - 10:40 easy 4 - 6 miles
3. 10:40 - 11:00 guts.

Sunday: on your own.
1. long easy 7-9