start of competition phase

The goal is to keep mileage up high while beginning competition.

week 6 (recommended mileage between 30-36, 45 - 60) Slightly less than high mileage week.

Monday: mileage: (between 5- 6)
1. 1 mile warm-up/daily dozen/stretch
2. 2 X (1x400) 30 sec rest (goal pace)
(1x800) 60 sec rest
(1x300) walk lap, repeat
3. 1-3 mile cool-down
4. lift/guts/stretch

Tuesday: mileage: (between 6 - 9)
1. 1 mile warm-up/daily dozen/ stretch
2. 50 - 60 minute easy run. (6 miles, 9 miles)
3. 10 X 50 on the 45's (on grass, across field)
4. guts/pushups/pull-ups

Wednesday: premeet mileage: (between 4 - 6)
1. 1 mile warm-up/daily dozen/ stretch
2. ez 3-5 run
3. relay hand-offs (in place of strides)
4. guts/gone

Thursday: meet with BHS/NK (between 5 - 7)
1. 1-2 mile warm-up/daily dozen/ stretch
2. event work
3. 3 mile cool down

Friday: mileage: premeet mileage: (between 4 - 6)
1. 1 mile warm-up/daily dozen/ stretch
2. ez 3-5 run
3. relay hand-offs (in place of strides)
4. guts/gone

Saturday: meet with Crescent/Tacoma (between 5 - 7)
1. 1-2 mile warm-up/daily dozen/ stretch
2. event work
3. 3 mile cool down

Sunday: mileage: on your own (between 8-10)
1. long easy 8-10