Saturday 2/3/18– 10-14.5 miles and 10x100m
Friday 2/2/18– developmental group ran 8x200m fast and 6 x 75m with drills. Those competing at sectionals ran 1k at goal mile followed b a quick rest and 300m fast followed by 4 x 200.
Thursday 2/1/18-recovery run.
Wednesday 1/31/18-most kids ran 10-15 minutes easy followed by 4.25-6.2 miles up tempo followed by 10x100m. Those on the sectional squads ran a workout, guys ran 4x800m at goal 32 on a 4:45 c, top guys avg’d 2:18-19, followed by 2 laps easy and 6x400m at goal mile pace on a 2:10c., top guys avg’d 63. 2 laps down followed by upper body lift. Gals run 4 x 600m at goal mile pace on a 1:1 rest cycle followed by 2 laps easy and 8x400m on a 1:1 rest. 2 laps down and same upper body lift.
Tuesday 1/30/18– quick warmup- 55 pushups and 170 situps. 3.5 (ladies)-4 miles(dudes) at lt, 2 laps down and stretching. Top guys avg’d 5:25/mi
Monday 1/29/18-15 min up- kids ran between 16–25×400 on a short cycle those who competed yesterday ran 7.5-11 miles followed by lower body lift.