Friday 8/4/17– 15 minutes up , lower leg drills, Big 12’s SDS  (8) followed by 1600m at goal 5k pace followed by 15 x 75m sprints interspersed with 15 squats between. 2 laps down followed by back squats at 80-90lbs.

Thursday 8/3/17– 70-90 minutes of running with core and strides

Wednesday 8/2/17-90 minutes to 14.5 plus 10 x 100m, top gals ran 12.5, everyone finished with 10 x 100m

Tuesday 8/1/17-stretching Big 11’s plus 6- 9 miles and 20 x 100m followed front squats at 70-80lbs.

Monday 7/31/17-18 min up, stretch, top guys ran 7 miles steady and 2 miles uptempo followed by 14x100m barefoot strides, gals ran 6 and 2, and the developmental groups ran 6-7 loops and strides.