Falcons,

The volume is good...we are going to stay there.  This is the time thought that you must lay
the foundation for a solid track season this spring. That means when it's time to push on the schedule that you don't race but do get "uncomfortable" in your pace so that your body continues to get aerobically stronger.

Girl/Boys

Mon - 35 min (Brad -45)

Tues – 30 w/u then end at hill

Hills (all jog down recovery)

9 x 1min hill

3 Easy

3 Medium

3 Hard

10 min c/d

Wed - 55 min (go 25 min easy, then push the pace hard for 15 min, cool down the remainder)

(Brad – 70)

Thurs – off  (Brad – 30min)

Fri - 40 min + 6 x 10sec hill sprints (2min rest in between)

Sat - 45 min medium pace (allow time to warm up but try to get uncomfortable for most of the run. This is NOT race pace, just hard running)

(Brad – progress after 20min…go for 50 min total)

Sun - 65 min easy + 6 strides.  (Brad – 70)

 Mileage: 40  (Brad – 47)