This week we'll do some pace and speed work each day through Thursday, take it easy on Friday, and then run great races on Saturday at States!
Monday 11/5/07 3:15 PM to 4:45 PM Movement Prep, 1 mile warmup on the field loop, 4 x 400 meters at 2 to 3 mile pace (starting a 400 every 5 minutes) as a cutdown workout, then 2 x 200 meters at mile pace (jogging 200 meters for recovery), 1 mile warmdown on the field loop, stretch.
Tuesday 11/6/07 3:15 PM to 4:45 PM Movement Prep, Core, 1 mile warmup on the field loop, 3 x 400 meters at 2 to 3 mile pace (starting a 400 every 5 minutes) as a cutdown, then 3 x 200 meters at mile pace ( 200 meter jog recovery), 1 mile warmdown on the field loop, stretch.
Wednesday 11/7/07 3:15 PM to 4:45 PM Movement Prep, Jump rope, 1 mile warmup on the field loop, 2 x 400 meters at 2 mile pace ( 5 minutes apart), 3 x 200 meters cutdown around mile pace ( 200 meter jog recovery), 1 mile warmdown on the field loop, stretch.
Thursday 11/8/07 3:15 PM to 4:30 PM Movement Prep, Core, Speed ladder, 1 mile warmup on the field loop, 1 x 400 meters at 2 mile pace, 3 x 200 meters cutdown around mile pace (200 meter jog recovery throughout), 1 mile warmdown on the field loop, stretch.
Friday 11/9/07 2:15 PM to 3:15 PM Movement Prep, 20 minute run, stretch.
Saturday 11/10/07 State Championships - Hereford High School - the meet starts at 9AM, I cannot find our starting times right now but will put out an email later this week. Questions, call Coach Eden 410-266-9304 home 410-703-9456 cell.
Monday 11/5/07 3:15 PM to 4:45 PM Movement Prep, 1 mile warmup on the field loop, 4 x 400 meters at 2 to 3 mile pace (starting a 400 every 5 minutes) as a cutdown workout, then 2 x 200 meters at mile pace (jogging 200 meters for recovery), 1 mile warmdown on the field loop, stretch.
Tuesday 11/6/07 3:15 PM to 4:45 PM Movement Prep, Core, 1 mile warmup on the field loop, 3 x 400 meters at 2 to 3 mile pace (starting a 400 every 5 minutes) as a cutdown, then 3 x 200 meters at mile pace ( 200 meter jog recovery), 1 mile warmdown on the field loop, stretch.
Wednesday 11/7/07 3:15 PM to 4:45 PM Movement Prep, Jump rope, 1 mile warmup on the field loop, 2 x 400 meters at 2 mile pace ( 5 minutes apart), 3 x 200 meters cutdown around mile pace ( 200 meter jog recovery), 1 mile warmdown on the field loop, stretch.
Thursday 11/8/07 3:15 PM to 4:30 PM Movement Prep, Core, Speed ladder, 1 mile warmup on the field loop, 1 x 400 meters at 2 mile pace, 3 x 200 meters cutdown around mile pace (200 meter jog recovery throughout), 1 mile warmdown on the field loop, stretch.
Friday 11/9/07 2:15 PM to 3:15 PM Movement Prep, 20 minute run, stretch.
Saturday 11/10/07 State Championships - Hereford High School - the meet starts at 9AM, I cannot find our starting times right now but will put out an email later this week. Questions, call Coach Eden 410-266-9304 home 410-703-9456 cell.
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