Summer Running Week 7- July 16-22
Sunday, July 15 2012Summer Running Week 7
July 16-22
Mon 7/16- 7am- Springbrook Prairie (Plainfield/Naperville Rd. lot)- meet at PNHS @ 6:45 if you need a ride!- Workout: Long runs 5 - 9 miles
Tue 7/17- 7am- PNHS Track. Workout: Warm up to Commissioners. Fartlek: 1 - 2 - 3 - 4 - 5 - 4 - 3 - 2 - 1 (these are minutes. Pace = tempo pace or slightly faster. Continuous w/ 1:00 recovery between every surge. Cooldown back to school.
Wed 7/18- 7am- PNHS Track- X-Factor
Core, strides, GS, drills, etc. 3 miles or so of total running mixed in
Thu 7/19- 7am- Grande Park-
20 min run - 6 x hill sprints- 15 min run- 6 x hill sprints - 10 min run w/ 4 x 30 sec. strides on flat grass w/ 1:00 recovery
Fri 7/20- 7am- Captains Practice- Meet at Track- 30-40 min run then game
Sat/Sun 7/21-7/22- One day steady run 30-60 min, one day off or easy 30 min.