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summer training last week

Posted Tuesday, August 14, 2012 by Tom Nohilly
last week See you next week!


Monday
F 25 min run
Jv 30 min run
V 40 min run
 
Tuesday
Hill Repeats
F 5 min warm up
6* 45 second hill sprint
2:00 jog between
5min warm down
 
JV 5 min warm up
8* 45 second hill sprint
2:00 jog recovery
5min warm down
 
V 10 min warm up
10* 45 second hill sprint
2:00 min recovery between
10 min warm down
 
Wednesday
F 30:00 easy run
JV 35:00 easy run
V   40:00 easy run
 
Thursday
F, JV, V all run 10:00 warm up
20:00 tempo run
5 min warm down
 
Friday
F 30:00 run
JV 35:00 Run
V 40:00 Run
Saturday
Off from Running
 
Sunday
Long Run
 
F.    40:00   run
JV    50:00 run
V      60:00 run
 

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