Week #9 of 8/27/18

9/1- 9/3/ 18

Kids you must work out 2 of the next three days, each day is an assignment. I encourage you to train in groups. assignments are below.

1.  Top Guys should run a long hilly run, preferably at Holmdel Park of 15 miles, Gals should do the same – again preferably at Holmdel (4 x course) . Developmental A should get in 13 miles, Developmental B 11 miles, Developmental C 9 miles.

2. Top guys should run 10 miles (preferably on towpath) at 6:08/ mi. Top gals should run 8 miles (preferably on towpath) at 7″20/ mi.  Dev A should run 9 miles hard, Dev B 8 miles hard, Dev C 7 miles hard.

All runs should start with BIG 20’s and finish with 10 x 100m.

Friday 8/31/18– BIG 10s , followed by lower leg drills, 1.6 miles to Lewis Chamberlain Park. SDS (8) followed by 4- 5 x 800m on a 7-9 min cycle at prescribed paces.  4 x 80m fast on grass, 1.5 miles back to school. Heavy Squats (5×5) 110 (ladies)- 125 (dudes).

Thursday 8/30/18-90 minutes of easy running (3x30m) followed by 10 x 100m barefoot.

Wednesday 8/29/18– 7- 13.5 miles- very hot.

Tuesday 8/28/18– BIG 19s, lower leg drills, 4- 7.25 miles followed by 2 x 2 reps of squats (85-100lbs)

Monday 8/27/18– top guys ran 6.5 miles out at maintenance pace and the last 5.5 miles at a good clip followed by 10 x 100m.  Top gals ran 5.5 miles out and 5.5 back at a good c lip- developmental group ran 8- 11 miles followed by 10 x 100m.

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