Monday:Team Meeting 2:50 in PE Classroom

"There are no shortcuts to any place worth going."
IT'S THE LITTLE THINGS THAT MAKE A DIFFERENCE.
week eleven (recommended mileage between 20 -30)

Monday: mileage: (between 4 - 5)
1. 1/2 mile warm-up/daily dozen/ stretch
2. jog to morning loop
3. 2 or 3 X (3 X 200) Hard 200, easy 100, walk 100. slow jog a 400 between sets.
4. jog back to high school
5. go to the mezz, pay special attention to stretch, then guts

Tuesday: mileage: (between 3 - 4)
1. 1/2 mile warm-up/ daily dozen/ stretch
2. 2 miles very easy on grass, soccer field, run in a pack.
3. 8 X 100 strides on the 60's
4. go to the mezz, special stretch, guts

Wednesday: mileage: (between 4 - 5)
1. 1/2 mile warm-up/daily dozen/ stretch
2. jog to morning loop as group.
3. 3 X (1 tempo loop, 1 easy loop)
4. Jog back as group.
5. go to the mezz, special stretch, guts

Thursday: mileage: (between 3 - 4)
1. 1/2 mile warm-up/daily dozen/ stretch
2. 2 X 200 very hard; full recovery between 200's
3. 20 minutes group run on soccer field grass
4. mezz, special stretch, guts

Friday: mileage: (between 3 - 4)
1. 1/2 mile warm-up/daily dozen/stretch
2. 20 minutes group run on soccer field grass
3. mezz, special stretch, guts

Saturday: mileage (between 3 - 4)Sub District Meet at PANG
1. warm up
2. events
3. 10-15 minute cool down.

Sunday: on your own. depending on skill and ability, and how you feel:
1. 6-8 miles easy.