Announcements: Team Meeting Monday at 4:45 in PE Classroom. Miss a practice = miss the next meet. Miss a Team Meeting = All Letter points are lost and you will not attend the next meet.


Week 4 distance workout
This is the week of decision. High mileage in week 4 and 5. Then ease into April meets being strong. Or take it easy this week and take spring break off and start training all over again. "All it takes is all you got!"
week four (recommended mileage between 30 - 40, 40 - 55)
Monday: mileage: (between 5 - 7)
1. 3:00 - 3:20 1 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.
very slow jog or walk 400 for recovery.
3. 4:20 - 4:40 lift
4. 4:40 - 5:00 cool down run
5. 5:00 meet on mezz: Guts.

Tuesday: mileage: (between 5 - 9)
1. 3:00 - 3:20 1 mile warm-up/daily dozen/ stretch
2. 3:30 - 4:25 50 - 55 minutes easy recovery run. (5-6 miles, 7 - 8 miles)
3. 4:25 - 4:30 10 X 100 on the 60's
4. 4:35 meet on mezz: guts/pushups/pull-ups

Wednesday: mileage: (between 5 - 8))
1. 3:00 - 3:20 1 mile warm-up/daily dozen/ stretch
2. 3:30 - 4:25 5-7 mile tempo run
3. 4:25 - 4:45 lift
4. 4:45 meet on mezz: guts/gone

Thursday: (between 5 - 9)
1. 3:00 - 3:20 1 mile warm-up/daily dozen/ stretch
2. 3:20 - 4:15 50 - 55 minutes easy recovery run. (5-6 miles, 7 - 8 miles)
3. 4:20 - 4:30 10 X 100 on the 60's
4. 4:35 meet on mezz: guts/pushups/pull-ups

Friday: premeet (between 4 - 6)
1. 3:00 - 3:20 1 mile warm-up/daily dozen/ stretch
2. 3:20 - 3:30 4-6 X 400 3,4 seconds faster than current 400 meter split of fastest mile time. walk,jog
200 for recovery
3. 3:30 - 4:15 25 -30 minutes cool down run. (2-3 miles)
4. 4:20 - 4:30 relay handoffs practice
5. 4:35 meet on mezz: guts/pushups/pull-ups

Saturday: on your own or Kent Meridian Invite (4-5 miles)

Sunday: on your own.
1. long easy 8 - 10