Announcements: Team Meeting Monday at 4:45 in PE Classroom

Congratulations distance runners! "There are no shortcuts to any place worth going."
(WASL Testing Week) Thursday at Klahowya Saturday at Bellevue Invite

(recommended mileage between 37 - 47)

Monday: mileage: (between 5- 6)
Focus on your splits. Running is a mental, as well as physical discipline.
1. 1 mile warm-up/daily dozen/stretch
2. 1 X (350, 300,250,200,150) run these full out. walk 400 after each.
3. 3 mile cool-down
4. lift/guts/stretch

Tuesday: mileage: (between 6 - 8)
1. 1 mile warm-up/daily dozen/ stretch
2. EZ run 5 - 6
3. 6 X 100 strides

Wednesday: premeet (between 3-5)
1. 1 mile warm-up/daily dozen/ stretch
2. ez run
3. relay handoffs in place of strides

Thursday: mileage: (between 3 - 5)
1. 1 mile warm-up/daily dozen/stretch. Do at least 3 strong 100 meter accellerators, all out, as part of your warm up.
2. event work. Concentrate on your splits.
3. 3 mile cool down. BE DISCIPLNED. DO YOUR COOL DOWN.
IT'S THE LITTLE THINGS THAT MAKE CHAMPIONS.

if not going to meet, 2 X(3 X 400 goal pace). easy 400 recovery. walk 400 between set.

Friday: premeet (between 3-5)
1. 1 mile warm-up/daily dozen/ stretch
2. ez run (if not going to Belevue, ez 5 mile run.
3. relay handoffs in place of strides

Saturday: mileage: (between 3 - 5)
1. 1 mile warm-up/daily dozen/stretch. Do at least 3 strong 100 meter accellerators, all out, as part of your warm up.
2. event work. Concentrate on your splits.
3. 3 mile cool down. BE DISCIPLNED. DO YOUR COOL DOWN.
IT'S THE LITTLE THINGS THAT MAKE CHAMPIONS.

If not going to Bellevue, go on an ez 5 mile run.

Sunday: on your own. depending on skill and ability, and how you feel:
1. 7 - 10 miles easy.