Monday:Team Meeting 3:00 in PE Classroom

Congratulations!

week twelve (recommended mileage between 25 - 28)

Monday: mileage: (about 4)
1. 1 mile warm-up /daily dozen/ stretch
2. 1X350,300,250,200,150 controlled, very fast, (2 minute recovery)
4. 2 mile cool down
5. special stretch, guts

Tuesday: mileage: (between 5 - 6)

1. 1/2 mile warm-up/ daily dozen/ stretch
2. long easy 5 mile run.
3. special stretch, guts. pay attention to stretching hamstrings, calves, quads, hip-flexors.

Wednesday: mileage: (about 4)
1. 1/2 mile warm-up/daily dozen/ stretch
2. jog to morning loop.
3. 2X (3x 200hard, 100 easy, 100 walk)
4. Jog back to high school.
5. special stretch, guts. pay attention to stretching hamstrings, calves, quads, hip-flexors.

Thursday: mileage: (between 5 - 6)
1. 1/2 mile warm-up/ daily dozen/ stretch
2. 1 x 400 very fast, controlled
2. easy college loop 3 mile run.
3. special stretch, guts. pay attention to stretching hamstrings, calves, quads, hip-flexors.

Friday: 7:01 AM depart West Central District mileage: (about 4)

1. 1 mile warm up
2. event
3. 1 mile cool down

Saturday: 9:31 AM depart West Central District mileage (about 4)

1. 1 mile warm up
2. event
3. 1 mile cool down

Sunday: long easy. 6-8 miles on your own