workout schedule July 17-29
WEEK 7: JULY 17-22
Monday: 35 min HILL RUN (6-8.5 miles)
Tuesday: 40 min (5-6 miles. Good pace.)
WEDNESDAY: PRACTICE WITH COACH AT SUGARHOUSE PARK SOCCER FIELDS 7 A.M. (8 x 400m intervals- 1.5 mile warmup, 1.5 mile cooldown (5 miles total))
Thursday: 35 minutes (4-5 miles)
Friday: fartlek run 40 minutes (4 pushes of 3 minutes ( one at 7 min, 17 min, 27 min, and 37 min)- 5.5-6.5 miles)
Saturday: long run 55 minutes (7-8.5 miles)
MILES FOR WEEK 7= 28-35
JULY 24-JULY 29
Monday: hill run 35 minutes (6-8.5 miles. REMEMBER this means 35 minutes UPHILL, it does not include coming down time so the total run time should be around an hour… easy on the downhill)
Tuesday: 40 minutes (good pace- 4.5-5.5 miles)
WEDNESDAY: PRACTICE WITH COACH AT SUGARHOUSE PARK- 7AM at the SOCCER FIELDS (3 x 1 mile intervals, mile warm up, mile cool down. 5 miles) BE THERE- IT’S IMPORTANT
Thursday: 40 minutes (4.5-5.5 miles)
FRIDAY: PRACTICE WITH COACH at LIBERTY PARK!!! NOT SUGARHOUSE, LIBERTY!!! meet at the DRINKING FOUNTAIN on the SOUTHEAST CORNER 7 A.M. 1 x 2 mile tempo run (this means you are running at race pace for 2 miles- it’s a practice race) (1.5 mile warmup, 1.5 mile cooldown) Total miles- 5
Saturday: long run 60 minutes (8-9.5 miles)
MILES FOR WEEK 8: 32-39