Week of 3/20/17

Congrats to Jillian for Ripping a half marathon!!!!!!!!!!!!

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Saturday 3/25/17– 10-16.2 miles and strides.

Friday 3/24/17– Big 10’s x 2 with the Big Dog followed by 15 minutes up, SDS (8), 1000m at goal mile pace followed by 10 x 75m with drills, top groups rested for 30 seconds after their 1k and ripped a 400m.

Thursday 3/23/17– calf raises followed by a much needed recovery day finishing with 20 x 100m on the access rd. 5-9 miles.

Wednesday 3/22/17– super charged edition of Coach Wayton core followed by 10 minutes easy and 3-4 miles of up tempo running followed by either 20x100m or 4x 800 at cv followed by 4×200 at goal mile pace.  Heavy squats after.

Tuesday 3/21/17- hardcore exercising with Coach Wayton followed by 2.2  up, – top dudes ran 5 miles at 6:10/ mi followed by 12 x 100m, top gals ran 4 miles  at 6:50/ mi and a mile down for 7.2.

Monday 3/20/17- lower leg drills followed by 15:00 jog and SD.  Top guys ran 30x 400 on a 2:05 c, Top gals ran 27*400m on a 2:20 c, everyone else ran between 16-26*400m on a 2:15-3:00 c.  Heavy squats after.

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